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Tag: veggie rich

  • Mozzarella, Tomato and Chickpea Salad

    Mozzarella, Tomato and Chickpea Salad

    How to Make Mozzarella, Tomato and Chickpea Salad

    This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.
    2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.
    Veggie Rich
    Fiber Focused
    Dinner
    Salads
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      5mg

      2%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    fresh mozzarella balls (drained)
    2 1/2 oz

    cherry tomatoes
    1 cup

    canned chickpeas (no-salt-added)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    baby spinach
    12 oz

  • Mixed Greens with Cranberries, Bacon and Walnuts

    Mixed Greens with Cranberries, Bacon and Walnuts

    How to Make Mixed Greens with Cranberries, Bacon and Walnuts

    Walnuts are the only nut to provide an excellent source of heart-healthy omega-3 fatty acids. This salad would be a great starter for a homemade Valentine’s Day dinner.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    10 min prep time


    5servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium skillet, cook the bacon over medium-high heat until done. Place the bacon on a paper towel and set aside.
    2. Place the walnuts in a small nonstick skillet on low heat and cook until the walnuts begin to brown, about 4 minutes.
    3. In a salad bowl, mix together all of the salad ingredients.
    4. In a small bowl, whisk together the dressing ingredients. Pour dressing ingredients over the salad and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Gluten-Free
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      5g

    • Potassium
      280mg
      6%

    Ingredients

    bacon (cut into 1-inch pieces)
    2 slice

    walnuts (chopped)
    1/4 cup

    bag spring lettuce mix
    1 (10-oz) bag

    broccoli slaw mix
    6 oz

    dried cranberries
    2 tbsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Mighty Greens Gazpacho

    Mighty Greens Gazpacho

    How to Make Mighty Greens Gazpacho

    Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.


    10 min prep time


    none cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    Veggie Rich
    Low Sodium
    Mexican/Southwestern
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    basil (lightly packed leaves)
    1 cup

    low-fat buttermilk
    1 cup

    garlic
    2 clove

    balsamic vinegar
    1/3 cup

    slivered almonds (blanched)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    green bell pepper (seeded and chopped)
    1 med

    mixed greens (5-ounces)
    1 package

    cucumber(s) (peeled, seeded, and chopped)
    1 large

    unsalted vegetable stock
    1 cup

    black pepper
    1/2 tsp

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mexican Skillet Egg Casserole

    Mexican Skillet Egg Casserole

    How to Make Mexican Skillet Egg Casserole


    5 min prep time


    5 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a medium nonstick skillet over medium heat. Add the eggs, cook 1 minute, and gently stir until just set (Note: eggs will still be very wet). Remove from heat.
    2. Top with the remaining ingredient in the order given. Cover and cook over medium-low heat 2–3 minutes or until cheese melts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      410mg
      9%

    Ingredients

    canola oil
    1 tsp

    egg substitute
    1 1/2 cup

    canned green chiles (4.5 oz, chopped, drained)
    1 can

    cheddar cheese (shredded, reduced-fat, sharp)
    1/3 cup

    black olives (2.25 oz, sliced, drained)
    1 can

    tomato(es) (diced)
    1/2 cup

    ripe medium avocado (peeled, pitted, and chopped)
    1

    fresh cilantro (chopped)
    1/4 cup

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Sides
    Lunch
    Dinner
    Snacks
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Mango and Tomato Salsa

    Mango and Tomato Salsa

    How to Make Mango and Tomato Salsa

    This homemade salsa made from fresh produce is more nutritious and lower in sodium than the canned salsa you find at the store. Serve it over tacos, quesadillas or grilled chicken!


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
    2. Mix all ingredients.
    3. Serve with warm corn tortillas or grilled meats.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Appetizers
    No Cook
    Salad Dressings & Condiments
    Sauces
    Sides
    Snacks
    Vegetarian
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    jalapeño pepper (or 1/2, chopped)
    1

    tomato(es) (chopped)
    1 cup

    mango (chopped)
    1 cup

    white onion (chopped)
    1/4 cup

    cilantro (chopped)
    1/2 cup

    olive oil
    1 tsp

    lime juice
    1 tsp

  • Low-Sodium Sugar-Free Pickles

    Low-Sodium Sugar-Free Pickles

    How to Make Low-Sodium Sugar-Free Pickles

    These low-carb pickles will keep in the refrigerator for up to two months as long as they stay covered. Try this homemade pickle recipe instead of the sodium-packed pickles from the grocery store.


    15 min prep time


    10servings


    6 pickles

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine vinegar, peppercorns, coriander seeds, dill, Stevia, salt, and pepper flakes (optional) in a medium saucepan over high heat. Bring to a boil. Then turn off the heat and set aside.
    2. Combine the cucumbers, onions, and garlic, and tightly pack into a quart-sized glass jar with a lid or a Tupperware container with a lid. Pour the hot liquid over the cucumbers and onions, and ensure all vegetables are completely submerged.
    3. Close the lid tightly and refrigerate for at least 1 day before serving.
    Low Sodium
    Low Carb
    Veggie Rich
    Kid Friendly
    Vegetarian
    Snacks
    Sides
    Salad Dressings & Condiments
    Foodie
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    Nutrition facts

    10 Servings



    • Serving Size

      6 pickles


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    white vinegar
    1 1/2 cup

    black peppercorns
    1 tsp

    coriander seeds
    1 tsp

    dried dill (or 2 Tbsps. fresh dill)
    1 tbsp

    stevia
    2 tbsp

    salt
    1/2 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    cucumber(s) (sliced to 1/4 inch rounds (about 60 slices))
    2

    onion(s) (thinly sliced)
    1/2

    garlic (thinly sliced)
    2 clove

  • Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    How to Make Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Worthy of a special occasion, yet incredibly simple. This is one of my all-time favorites. Try papaya or mango in season in place of the strawberries.


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine avocado with lemon juice in a nonreactive large bowl. Add berries, oil, vinegar, honey, salt, and pepper and combine well. Serve over a bed of arugula or watercress on each of the four plates. Garnish with pine nuts.
    Veggie Rich
    Mexican/Southwestern
    Breakfast and Brunch
    Lunch
    Vegetarian
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    ripe avocado (preferably Hass variety, peeled, pitted, and cut into chunks)
    1

    Juice of 1 lemon or lime
    1

    strawberries (hulled and cut into 1/2-inch-thick slices)
    1 cup

    olive oil
    1 tbsp

    raspberry vinegar
    2 tbsp

    honey
    2 tsp

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    arugula (bite sized)
    2 cup

    toasted pine nuts
    2 tbsp

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Salads
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp