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Tag: veggie rich

  • Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    How to Make Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Author Aviva Goldfarb says, “Six O’Clock Scramble CFO (and my good friend) Robin Thieme stopped by on a Saturday to drop off a book and was surprised to find that I was cooking a hot lunch for my husband, Andrew, and me. I confessed that I was just trying to use up some produce before it went bad. Robin joined us for lunch and we all agreed this dish is a winner. Serve with Tropical Island Smoothies.”


    5 min prep time


    25 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Chop the cauliflower, combine the spices, or fully prepare and refrigerate the dish.
    2. Preheat the oven to 400°F. In a large serving bowl, toss the cauliflower with 2 tablespoons of the oil. In a small bowl, combine the spices (curry powder through salt). Toss the cauliflower with the spices, and spread the florets on a large baking sheet and roast for 15 minutes.
    3. Meanwhile, in the large serving bowl, combine the chickpeas, cashews, and raisins with the remaining tablespoon of oil. Remove the cauliflower from the oven and toss in the chickpeas, cashews, and raisins. Return it to the oven for 10 more minutes until the cauliflower is well browned and tender. (Meanwhile, prepare the smoothies, if you are serving them.) Serve immediately, or refrigerate for up to 3 days.
    4. SLOW COOKER DIRECTIONS: Add all ingredients except the chutney to the slow cooker and cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    Veggie Rich
    Indian
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      305

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      10g

    • Potassium
      705mg
      15%

    Ingredients

    cauliflower (cut into medium florets)
    1

    Extra Virgin Olive Oil (divided use)
    3 tbsp

    curry powder
    1 tsp

    ground cumin
    1 tsp

    chili powder
    1 tsp

    cayenne pepper (optional)
    1/4 tsp

    salt, or more to taste
    1/4 tsp

    canned chickpeas ((garbanzo beans), drained and rinsed, or use 1 1/2 cups cooked chickpeas)
    15 oz

    cashews
    1/4 cup

    raisins, or more to taste ((up to 1/2 cup), or use dried cranberries or currants)
    1/4 cup

    mango chutney (for serving (optional))
    1/4 cup

  • Roasted Green Beans in Champagne Vinaigrette

    Roasted Green Beans in Champagne Vinaigrette

    How to Make Roasted Green Beans in Champagne Vinaigrette

    Impress guests by whipping up this simple yet elegant side dish to go with any chicken, fish or beef entree. This vegetable side is perfect to pair with a fancy Surf and Turf meal.


    15 min prep time


    25 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
    3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, sugar substitute and crushed red pepper flakes. Set aside.
    4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans (trimmed)
    1 1/2 lbs

    olive oil (divided use)
    1 tbsp plus 1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 tbsp

    champagne vinegar
    2 tbsp

    Dijon Mustard
    1 tsp

    sugar substitute
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Roasted Greek Eggplant with Feta

    Roasted Greek Eggplant with Feta

    How to Make Roasted Greek Eggplant with Feta

    Sides shouldn’t be thought of as afterthoughts. They deserve as much culinary love and attention as entrées. If you’re looking for a side dish that’ll impress, this roasted eggplant recipe is it. The finishing touches of fresh herbs, feta, and lemon zest make this side more like the star of the plate.


    12 min prep time


    30 min cook time


    4servings


    2 wedges

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. In a small bowl, whisk together the marinara sauce, lemon juice, oil, garlic, salt, and cinnamon. Arrange the eggplant wedges, skin side down, on an unbleached parchment paper–lined baking sheet. Generously brush the cut surfaces of the eggplant wedges with the marinara mixture.
    2. Roast the eggplant wedges until fully cooked, about 30 minutes.
    3. Transfer to a platter, sprinkle with the parsley, mint, feta, and lemon zest, and serve.
    Veggie Rich
    Mediterranean
    Foodie
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 wedges


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      520mg
      11%

    Ingredients

    marinara sauce
    3 tbsp

    Juice and zest of 1/2 small lemon (divided)
    1

    Extra Virgin Olive Oil
    1 tbsp

    large clove garlic (minced)
    1 clove

    sea salt
    1/4 tsp

    ground cinnamon (ground)
    1/4 tsp

    small eggplants (each quartered lengthwise, stems removed)
    2

    fresh parsley
    3 tbsp

    chopped fresh mint OR 1 teaspoon chopped fresh oregano
    1 tbsp

    feta cheese (finely crumbled)
    3 tbsp

  • Roasted Fall Vegetables

    Roasted Fall Vegetables

    How to Make Roasted Fall Vegetables

    So easy—just three steps from start to finish. Roasting wakes up the sweetest flavors in these veggies.


    10 min prep time


    25 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with the cooking spray.
    2. In a large bowl, mix together all ingredients. Pour the vegetables onto the prepared baking sheet.
    3. Bake on the lower oven rack for 25 minutes.
    Veggie Rich
    Low Carb
    Low Sodium
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (cut into small florets)
    1 head (about 1 lb)

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    baby carrots
    2 cup

    olive oil
    3 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Roasted Cauliflower, Onions, And Sweet Potatoes

    Roasted Cauliflower, Onions, And Sweet Potatoes

    How to Make Roasted Cauliflower, Onions, And Sweet Potatoes


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place the cauliflower, potatoes, and onion on large foil-lined baking sheet. Drizzle with the oil and toss gently until well coated. Arrange vegetables in a single layer and bake 10 minutes. Stir and bake 10–11 minutes or until potatoes are tender. Remove from oven.
    3. Sprinkle evenly with the salt and nutmeg. Wrap the vegetables in the foil and seal the edges. Let stand 10 minutes to absorb flavors and allow the natural juices to be released slightly.
    Veggie Rich
    Vegetarian
    Sides
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    fresh cauliflower florets (cut into 1-inch pieces)
    3 cup

    sweet potato (peeled and cut into 3/4-inch cubes)
    6 oz

    medium onion (cut in 8 wedges)
    1

    canola oil
    1 tbsp

    salt
    1/2 tsp

    ground nutmeg
    1/4 tsp

  • Roasted Chicken and Arugula Salad

    Roasted Chicken and Arugula Salad

    How to Make Roasted Chicken and Arugula Salad

    Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
    2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
    3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
    4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
    5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
    6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
    Veggie Rich
    Salads
    Main Dish
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      530mg
      11%

    Ingredients

    bone-in, skin-on chicken breasts
    2 lbs

    all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    6 cup

    small onion (thinly sliced (equivalent to 1/2 cup))
    1/2

    golden raisins
    1/4 cup

  • Roasted Cauliflower

    Roasted Cauliflower

    How to Make Roasted Cauliflower

    Not a big veggie fan? Try roasting your vegetables. Roasting vegetables is one of the easiest and tastiest ways to prepare them.


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a small bowl, mix together the cauliflower, olive oil, black pepper and salt. Pour the mixture onto baking sheet.
    3. Bake for 15-20 minutes, until the cauliflower tips are slightly brown and tender.
    Veggie Rich
    Low Carb
    Low Sodium
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    large cauliflower head (cut into small florets)
    1

    olive oil
    2 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

  • Roasted Beet, Apple and Queso Fresco Salad

    Roasted Beet, Apple and Queso Fresco Salad

    How to Make Roasted Beet, Apple and Queso Fresco Salad

    A delicious salad that lets you include some fall produce like beets.


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Rub canola oil on beets, making sure to cover the whole surface. Pierce a few holes in beets so heat can circulate and speed up the cooking process. Place beets in a small baking dish and cover tightly with foil. Roast beets for 1 hour 10 minutes, until you can easily pierce the flesh of the beet with a fork. Remove from oven and place beets directly into a bowl with ice water. This will cool down the beets rapidly, stop the cooking process, and make removing the skins that much easier. When beets are cooled, peel off skins with a paper towel. Put beets into 1/2-inch cubes and set aside.
    3. Add avocado oil, lime juice, salt, and black pepper to a bowl and whisk briskly for 30 seconds to create your dressing. Set aside.
    4. In a separate bowl, add apples, 2 cups beet cubes, cilantro, queso fresco, and onions, and toss gently. Add dressing and toss once more. Now it’s ready to serve. Enjoy!
    Veggie Rich
    Lunch
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    lime juice (freshly squeezed)
    1 tbsp

    avocado oil
    2 tsp

    canola oil
    1 tsp

    beets (about 12 ounces total)
    3

    Kosher Salt
    1/4 tsp

    black pepper (cracked)
    1/4 tsp

    Golden Delicious apples (peeled and cubed (1/2-inch cubes))
    2 cup

    cilantro (finely chopped)
    1 tbsp

    queso fresco (crumbled)
    1 tbsp

    yellow onion (sliced)
    1/4 cup

  • Roasted Brussels Sprouts with Bacon

    Roasted Brussels Sprouts with Bacon

    How to Make Roasted Brussels Sprouts with Bacon

    Add this simple, low carb side dish to your favorite protein entree. Roasting enhances the flavor of Brussels sprouts, and turkey bacon adds a delicious salt, savoriness. You could use fresh or frozen Brussels sprouts here.


    5 min prep time


    45 min cook time


    5servings


    6 Brussels sprouts (about 1/2 cup)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place Brussels sprouts in a bowl and add oil; toss to coat.
    3. Add remaining ingredients and mix well.
    4. Place Brussels sprouts on a baking sheet and bake for 35-40 minutes or crisp on the outside.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      6 Brussels sprouts (about 1/2 cup)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    frozen Brussels sprouts (thawed)
    1 lbs

    olive oil
    2 tbsp

    black pepper
    1/2 tsp

    turkey bacon (extra lean, cut into 1-inch pieces)
    3 slice

  • Roasted Beet and Chicken Salad with Goat Cheese

    Roasted Beet and Chicken Salad with Goat Cheese

    How to Make Roasted Beet and Chicken Salad with Goat Cheese

    To save time, you can use the chicken breast meat from a rotisserie chicken from the grocery store to make this recipe.


    20 min prep time


    50 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray and season it with the salt (optional) and black pepper. Roast the chicken and beets for 25-30 minutes or until internal temperature of the chicken is 165 degrees F. Remove the chicken breasts from the oven and set aside. Once slightly cool, slice the chicken into thin slices.
    3. Continue to roast the beets until tender, another 15-20 minutes. Remove the beets from the oven and set aside.
    4. Once the beets are cool, peel the skin off and cut each beet into 1/2-inch chunks.
    5. In a medium bowl, whisk together the balsamic vinegar, olive oil, vegetable broth, honey, Dijon mustard, and garlic.
    6. Add the arugula and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
    7. Divide the salad among 4 plates. Top each salad with 1/4 of the chicken breast slices, 1 Tbsp. goat cheese and 1 Tbsp. slivered almonds.
    Veggie Rich
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      23g

    • Potassium
      660mg
      14%

    Ingredients

    nonstick cooking spray
    1

    small beets
    4

    boneless, skinless chicken breasts
    12 oz

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

    olive oil
    1 tbsp

    low sodium vegetable broth
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    Dijon Mustard
    2 tsp

    garlic (minced or grated)
    1 clove

    Mesclun salad mix
    8 cup

    crumbled goat cheese
    2 tbsp

    slivered almonds (toasted)
    1/3 cup