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Tag: veggie rich

  • Budget-Friendly BBQ Chicken Salad

    Budget-Friendly BBQ Chicken Salad

    How to Make Budget-Friendly BBQ Chicken Salad

    Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired.


    20 min prep time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.
    2. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool.
    3. In a large salad bowl, toss together bacon, carrots, lettuce, onion, cucumber, tomatoes, salt (optional), and pepper.
    4. Once chicken is cool, chop into small pieces and toss with the salad ingredients.
    5. Pour dressing over salad and toss gently to coat.
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Lunch
    Budget Friendly
    Salads
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      55mg

      18%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      21g

    • Potassium
      715mg
      15%

    Ingredients

    nonstick cooking spray
    1

    chicken breasts (boneless, skinless)
    1 lbs

    barbeque sauce
    1/4 cup

    turkey bacon (cooked crisp and chopped)
    4

    carrot(s) (shredded)
    2

    romaine lettuce (bag, chopped)
    16 oz

    medium red onion ((or 1 small), small dice)
    1/2

    large cucumber (small dice)
    1

    large tomato (seeded and small dice)
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    poppy seed dressing (fat-free)
    1/2 cup

  • Brussels Sprouts Slaw

    Brussels Sprouts Slaw

    How to Make Brussels Sprouts Slaw

    This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.


    20 min prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
    2. Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
    3. In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
    4. Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Lunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    water
    6 cup

    fresh Brussels sprouts
    1 lbs

    green onion (scallion) (minced)
    2

    rice wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie sugar substitute
    2 tbsp

    lite mayonnaise
    1/4 cup

    black pepper
    1/4 tsp

    slivered almonds (toasted)
    1/2 cup

  • Bruschetta Stuffed Zucchini Boats

    Bruschetta Stuffed Zucchini Boats

    How to Make Bruschetta Stuffed Zucchini Boats

    You should try to fill half your plate nonstarchy veggies, which means you have to be creative so you don’t get bored with the same recipes. These zucchini boats are quick, easy and a delicious change to steamed veggies.


    5 min prep time


    20 min cook time


    4servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and discard the zucchini ends. Cut each zucchini in half lengthwise.

    2. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the “boat” can be stuffed. Place the scooped-out centers into a small bowl; set aside.

    3. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on a baking sheet.

    4. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes.

    5. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 Tsp. parmesan cheese.

    6. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes; watch closely to avoid burning.

    Veggie Rich
    Low Carb
    Italian
    Vegetarian
    Sides
    Quick & Easy
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      530mg
      11%

    Ingredients

    zucchini
    2 large

    olive oil
    2 tsp

    black pepper
    1/8 tsp

    jarred bruschetta
    1/2 cup

    Parmesan cheese (grated)
    4 tsp

  • Brown Rice And Edamame Salad

    Brown Rice And Edamame Salad

    How to Make Brown Rice And Edamame Salad

    Edamame seems to be only widely available in frozen form. Stock up, pair it with frozen brown rice, and you can have a really healthy meal in about 10 minutes. Pictured here with crab cakes.


    10 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the thawed edamame to a strainer and let drain thoroughly of all moisture. Pat dry and set aside.
    2. In a small bowl, combine the raisins, lime juice, and sugar and set aside.
    3. Heat the vegetable oil in a medium skillet over medium-high heat. Add the onion and sauté for about 6 minutes. Add the garlic and sauté for 2 minutes. Add in the ginger, curry, salt, and pepper and sauté for 2 minutes. Remove the skillet from the heat and add in the raisin mixture and mix.
    4. Add the cooked rice and reserved edamame to a serving bowl. Add in the onion mixture and cilantro. Mix gently. Serve the salad at room temperature.
    Veggie Rich
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      345mg
      7%

    Ingredients

    frozen edamame (thawed)
    1 1/2 cup

    raisins or currants
    1/4 cup

    fresh lime juice
    2 tbsp

    sugar
    1/2 tsp

    vegetable oil
    2

    onion(s) (diced)
    1

    garlic (minced)
    1 clove

    fresh grated ginger
    1 tbsp

    curry powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    frozen long-grain brown rice (cooked and cooled)
    2 cup

    fresh cilantro (minced)
    2 tbsp

  • Broccoli-Stuffed Sweet Potatoes

    Broccoli-Stuffed Sweet Potatoes

    How to Make Broccoli-Stuffed Sweet Potatoes

    Sweet potatoes are a healthy carbohydrate full of fiber and vitamin A. They can make a great, quick side dish! You could also stuff this sweet potato with spinach and pine nuts.


    5 min prep time


    15 min cook time


    4servings


    1 sweet potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce each sweet potato with a fork in a few spots. Arrange the potatoes on a microwave-safe plate and microwave until soft, about 12 minutes.
    2. Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (If you don’t have a steamer, you can simply put the broccoli directly into 1 inch of boiling water.) Add the broccoli to the steamer and cover; reduce the heat to medium and let it cook for 6 minutes.
    3. Using a knife, slit each sweet potato in half and pinch the sides to open it up. Fill each sweet potato with 1 Tsp. margarine, 2/3 cup broccoli and 1 Tbsp. toasted almonds.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sweet potato


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      770mg
      16%

    Ingredients

    medium sweet potatoes
    4

    broccoli florets
    3 cup

    margarine (trans-fat-free)
    4 tsp

    slivered almonds (toasted)
    4 tbsp

  • Broccoli Cheese Bites

    Broccoli Cheese Bites

    How to Make Broccoli Cheese Bites

    These bites are a great snack or appetizer, and an excellent way to add more vegetables to your healthy eating plan.


    20 min prep time


    25 min cook time


    6servings


    5 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large (or two small) baking sheets with cooking spray. Set aside.
    2. Steam the broccoli for approximately 10 to 12 minutes, until soft. Set aside to cool (for about 10 minutes).
    3. Add the broccoli and remaining ingredients to a blender or food processor and pulse to combine. Do not overmix; the mixture should be slightly chunky, not a paste. Let the mixture rest for 10 minutes.
    4. After resting the mixture, stir it, and scoop and drop by Tbsp.fuls onto the prepared baking sheet.
    5. Lightly spray the top of each ball with cooking spray. Bake for 15 minutes. Turn the pieces over and bake an additional 10 minutes, or until golden brown.
    Veggie Rich
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Vegetarian
    Foodie
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      5 pieces


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    heads broccoli (trimmed)
    2

    eggs
    1

    egg white
    1

    reduced-fat shredded cheddar or Mexican-style cheese
    1/3 cup

    bread crumbs
    1/3 cup

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/4 tsp

  • Broccoli Amandine

    Broccoli Amandine

    How to Make Broccoli Amandine

    Have you had green beans amandine? Now try Broccoli Amandine! Almonds and nuts contain the heart-healthier monounsaturated and polyunsaturated fats. The American Heart Association recommends eating at least 4 servings per week of nuts, legumes or seeds.


    5 min prep time


    12 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Spray a baking sheet with cooking spray.
    2. In a small bowl mix together broccoli, olive oil, garlic, almonds and black pepper. Pour mixture onto baking sheet.
    3. Bake for 10-12 minutes until broccoli tips are slightly brown.
    4. Pour broccoli into a bowl and sprinkle with lemon juice.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Sides
    Quick & Easy
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    1 1/2 tbsp

    garlic (minced)
    2 clove

    slivered almonds
    3 tbsp

    black pepper
    1/8 tsp

    lemon juice
    1 tbsp

  • Bountiful Harvest Vegetable Salad

    Bountiful Harvest Vegetable Salad

    How to Make Bountiful Harvest Vegetable Salad

    This is a wonderful way to use fresh produce from first harvest to last. The contrast of the warm dressing, tender cooked veggies, and crunchy radish and walnuts over the salad greens is a treat for your taste buds. And this salad is full of nutrients for your body!


    10 min prep time


    15 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of salted water to a boil. Add parsnips and turnips and simmer until vegetables are just tender, 8–10 minutes. Drain well.
    2. While the parsnips and turnips are cooking, make the dressing. Heat oil in a large skillet over medium heat. Add onions and cook until golden brown, 5–7 minutes. Add garlic and cook for 30 seconds more. Stir in vinegar and sugar and bring just to a simmer. Remove from heat and keep dressing warm.
    3. Arrange parsley, cilantro, and salad greens and top with hot vegetables, then garnish with walnuts and radish. Drizzle with warm dressing, and serve immediately.
    Veggie Rich
    Low Sodium
    Vegetarian
    Sides
    Salads
    Vegan
    Budget Friendly
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      415mg
      9%

    Ingredients

    parsnips (chopped)
    1 cup

    turnips (chopped)
    1 cup

    olive oil
    1 tbsp

    small onion (finely chopped)
    1

    garlic (finely chopped)
    1 clove

    brown sugar
    1 tbsp

    malt vinegar
    3/4 cup

    fresh cilantro or parsley
    1/2 cup

    baby salad greens
    8 cup

    walnut pieces (toasted)
    1/2 cup

    radish (sliced)
    1 cup

    salt and pepper to taste
    1 pinch

  • Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Blood Orange Salad (Insalata D’ Arrance Sangouse)

    How to Make Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Sicily is known for its beautiful, lush orange groves, which produce some of the world’s most fragrant oranges. First introduced by the Arabs during their rule of the island, orange trees flourished in the ashes along the base of Mt. Etna. Look for the sweetest oranges possible for this recipe. If you can, use Sicilian blood oranges; their red color imparts festive flair to this sumptuous salad.


    5 min prep time


    0 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place orange slices on a large platter and scatter green onions over the top.
    2. In a small bowl, whisk orange juice and olive oil together, and season with salt, pepper, and crushed red chile flakes. Drizzle over the salad, and serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Italian
    Lunch
    Salads
    Sides
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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
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      175mg
      4%

    Ingredients

    blood oranges (about 1 pound total), peeled and sliced into rounds
    4

    green onions, finely chopped
    2

    Juice of 1 orange
    1

    extra virgin olive oil (preferably first cold-pressed and unfiltered)
    2 tbsp

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red chile flakes
    1 pinch

  • Black Beans And Tomatoes With Lime

    Black Beans And Tomatoes With Lime

    How to Make Black Beans And Tomatoes With Lime

    The Black Beans And Tomatoes With Lime recipe features a savory and tangy flavor profile. The black beans and tomatoes provide a hearty and slightly sweet base, while the cumin adds a warm, earthy spice. The lime juice contributes a fresh, zesty tang, and the onions and peppers offer a mild sweetness and a bit of crunch.


    5 min prep time


    7 min cook time


    4servings


    2∕3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tsp. of the oil in a medium skillet over medium-high heat. Add the onions and peppers and cook 3 minutes or until onions are just beginning to brown, stirring occasionally. 

    2. Add the beans, tomatoes, and cumin. Cook 3 minutes or until tomatoes are just tender, stirring occasionally. Remove from heat.

    3. Sprinkle with the salt and spoon the lime juice and remaining oil evenly over all. Do NOT stir.

    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Salads
    Sides
    Appetizers
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      2∕3 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (diced)
    1/2 cup

    green bell pepper or poblano chili peppers (diced)
    1/2 cup

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

    grape tomatoes (quartered)
    1 cup

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    lime juice
    1 tbsp