1
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Cauliflower Spinach Curry Stuffing
Cauliflower is a versatile low-carb superstar. It can be mashed like potatoes, used to make pizza dough, chopped into rice-like pieces, or even used as a substitute for bread in stuffing recipes. A half-cup of cooked cauliflower contains just 2.5 grams of carbs, according to the U.S. Department of Agriculture, and can take on any flavor. Here, it is made on the cooktop in about 10 minutes, which saves room in the oven for turkey or other dishes.
contains Tree Nuts
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
137
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
20 min
Ingredients
2 tbsp extra-virgin olive oil
1 sweet onion, sliced
2 cloves garlic, minced
2 tsp grated ginger
1 head cauliflower, finely chopped
2 tsp curry powder
¼ tsp kosher salt
2 cups spinach leaves
¼ cup raw, unsalted almonds, chopped, for garnish
Directions
1 Place a large cast-iron skillet or non-stick pan over medium-high heat. Add olive oil, onion, garlic, ginger, and cauliflower. Sprinkle curry powder and salt over vegetables, stirring frequently until cauliflower is tender-crisp and onions have browned, about 9-10 minutes.
2 Add spinach leaves, cook until just wilted, about 1 minute. Remove from heat and top with almonds for garnish.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
137
total fat
9g
saturated fat
1.2g
protein
4g
carbohydrates
12g
fiber
3.9g
sugar
4.7g
added sugar
0g
sodium
92mg
TAGS:
Tree Nuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, Anti-Inflammatory, Side Dish, Paleo Diet, Whole30 Diet
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2
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Winter Squash and Fruit Stuffing with Maple Mustard Dressing
Butternut squash packs over 6 grams of fiber per cup and is an excellent source of vision-boosting vitamin A, per USDA data. Pomegranate seeds, or arils add natural sweetness, crunch, and antioxidants, to the mix, according to the Cleveland Clinic. This recipe can be prepared ahead of time and stored overnight in the fridge. Allow stuffing to come to room temperature before serving. It tastes delicious the day after it's been made once all the flavors of the dressing have permeated the cooked veggies and quinoa.
contains Tree Nuts
5.0 out of 1 reviews
SERVES
8
CALORIES PER SERVING
208
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
4 cups cooked butternut squash, cubed
3 cups cooked Brussels sprouts, halved
2 cups cooked quinoa
½ cup pomegranate seeds
¼ cup raisins
¼ cup toasted walnuts, chopped
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp dijon mustard
¼ tsp kosher salt
Directions
1 In a large bowl, mix together butternut squash, Brussel sprouts, quinoa, pomegranate seeds, raisins, and walnuts. Set aside.
2 In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, dijon mustard and salt. Drizzle over the vegetables and toss until well coated.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
208
total fat
7g
saturated fat
0.9g
protein
6g
carbohydrates
34g
fiber
7.8g
sugar
9.8g
added sugar
1.5g
sodium
144mg
Tips
Butternut squash can be difficult to peel and cut. Look for pre-cut butternut squash in the produce aisle or use frozen chunks. It also tends to be easier to remove its peel after the squash has been cooked and cooled.
TAGS:
Tree Nuts, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Quick & Easy, Side Dish
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3
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Lentil Carrot Miso Stuffing
Black lentils, also known as beluga lentils, are small, black and can hold up their shape after cooking. Like other lentils, black lentils are an excellent plant-based protein option and high in fiber, per USDA. These lentils are tossed with a lemony miso dressing. This dish tastes best after being chilled for a few hours in the fridge, to allow the lentils to soak in the flavors of the dressing.
contains Soy, Sesame
SERVES
6
CALORIES PER SERVING
129
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
TOTAL TIME
1 hr 10 min
Ingredients
2 cups cooked black (beluga) lentils
1 large carrot, shaved into ribbons
½ medium red onion, sliced
2 tbsp sesame oil or olive oil
1 lemon, juiced
1 ½ tsp miso paste
2 green onions, sliced, for garnish
Directions
1 In a large mixing bowl, combine lentils, carrot, and red onion and toss together. Set aside.
2 In a small bowl, whisk together sesame oil, lemon and miso paste with a fork. Drizzle over lentil mixture and toss until well combined. Garnish with green onion, cover and place in the fridge for at least 1 hour before serving.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
129
total fat
5g
saturated fat
0.7g
protein
6g
carbohydrates
16g
fiber
5.7g
sugar
2.8g
added sugar
0g
sodium
213mg
TAGS:
Soy, Sesame, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Side Dish
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4
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Roasted Brussel Sprouts Carrot Lentil Stuffing
Swapping out cubes of bread for cubes of firm tofu will bump up the protein and remove refined carbs in any stuffing recipe. A 1/2 cup of firm tofu packs nearly 22 grams of protein and is also an excellent source of bone building calcium, per USDA estimates. The tofu is mixed together with roasted veggies, which adds a sweet, caramelized taste, and drizzled with balsamic vinegar and a sprinkle of Parmesan cheese, for a hint of acid and umami flavors.
contains Soy
SERVES
6
CALORIES PER SERVING
220
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
2 cups Brussels sprouts, sliced in half
1 14-oz package firm tofu, cubed
2 large carrots, sliced
3 tbsp extra-virgin olive oil, divided
2 cups brown lentils, cooked
2 tbsp balsamic vinegar
¼ cup grated Parmesan cheese, for garnish (optional)
Directions
1 Preheat oven to 375 degrees F and line two baking sheets with aluminum foil.
2 Place Brussels sprouts and carrots on one prepared baking sheet and drizzle with 2 tbsp olive oil. Gently toss to evenly coat. Place tofu on a second prepared baking sheet and drizzle with 1 tbsp olive oil and gently toss to coat. Bake for 20-25 minutes, until vegetables look roasted and tofu is browned. Cool slightly.
3 In a large bowl, place Brussels sprouts, tofu, carrots, and lentils. Drizzle with balsamic vinegar and Parmesan cheese, if using. Toss until well combined.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
220
total fat
11g
saturated fat
1.5g
protein
14g
carbohydrates
20g
fiber
7.8g
sugar
3.7g
added sugar
0g
sodium
179mg
TAGS:
Soy, Mediterranean, Gluten-Free, Vegan, High-Fiber, Anti-Inflammatory, Side Dish
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5
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Mediterranean Vegetable Pizza Stuffing
This veggie-packed dish tastes like you are biting in a slice of Mediterranean vegetable pizza. It's bursting flavors of oregano, basil, salty olives and cooked tomatoes. Best of all, it can be made all in one cast-iron skillet (or any one pan), which research has found releases iron into your food increasing your iron levels, especially important if you tend to run low.
SERVES
6
CALORIES PER SERVING
89
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
15 min
COOK TIME
10 min
TOTAL TIME
25 min
Ingredients
1 tbsp extra-virgin olive oil
1 sweet onion, diced
1 medium eggplant, diced into cubes
1 tsp cumin
1 tsp oregano
¼ tsp red pepper flakes (optional)
1 red bell pepper, diced
1 yellow bell pepper, diced
1 medium tomato, diced
½ cup green olives, sliced
Fresh basil leaves, for garnish
Directions
1 Place a cast-iron skillet or non-stick pan over medium-high heat. Add olive oil, onion and eggplant and sprinkle with cumin, oregano, and red pepper flakes, if using. Cook for 5 minutes, stirring frequently, until onion is translucent and eggplant is slightly browned.
2 Add bell peppers, tomato, olives, and cook until tender, another 5 to 7 minutes. Remove from heat, garnish with fresh basil leaves.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
89
total fat
3g
saturated fat
0.5g
protein
2g
carbohydrates
14g
fiber
4.3g
sugar
7.2g
added sugar
0g
sodium
197mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Side Dish