The Super Diabetes Site

Category: Recipe

  • Chopped Black Bean Chicken Salad

    Chopped Black Bean Chicken Salad

    How to Make Chopped Black Bean Chicken Salad

    You can either use leftover chicken breasts for this quick and easy recipe or purchase a cooked rotisserie chicken from your local grocery store.


    15 min prep time


    5servings


    about 2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, add all of the ingredients, except salad dressing, and toss.
    2. Add the salad dressing and toss to coat well. Divide evenly among 5 bowls.
    Veggie Rich
    Mexican/Southwestern
    Main Dish
    Salads
    Lunch
    Dinner
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      about 2 cups


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      50mg

      17%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%

    • Protein
      22g

    Ingredients

    romaine lettuce (chopped)
    8 cup

    green onions (chopped)
    2

    frozen corn (thawed)
    1/2 cup

    canned black beans (rinsed and drained)
    1/2 cup

    goat cheese (chevre) (crumbled)
    1 oz

    cooked chicken breast (diced)
    2 cup

    black bean tortilla chips (crushed)
    1/2 cup

    Orange Citrus Bottled Dressing (Such as Litehouse or dressing of your choice)
    10 tbsp

  • Chocolate Walnut Mug Cake

    Chocolate Walnut Mug Cake

    How to Make Chocolate Walnut Mug Cake

    When you want dessert, this cake that’s made inside a coffee mug is a great way to enjoy a portion-controlled treat.


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a coffee mug with cooking spray.
    2. Add the flour, cocoa powder, baking powder, salt, stevia, canola oil, milk and vanilla and stir to combine.
    3. Microwave for 45 seconds.
    4. Top with the walnuts and serve.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Dessert
    Foodie
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      290mg
      6%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    white whole-wheat flour
    2 tbsp

    Nonstick cooking spray
    1

    baking powder
    1/4 tsp

    pinch salt
    1 pinch

    stevia powder
    1 1/2 tsp

    canola oil
    1 1/2 tsp

    skim milk
    2 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    3/4 tbsp

  • Chocolate Peanut Butter Chia Seed Pudding

    Chocolate Peanut Butter Chia Seed Pudding

    How to Make Chocolate Peanut Butter Chia Seed Pudding

    This pudding is decadent enough to be a fancy dessert for two, or light enough for breakfast or a midday snack. Chia seeds are a diabetes superfood. They are high in fiber and omega-3 fatty acids—great for blood sugar management and heart health. When combined with liquid, they form a gel creating a pudding-like texture. To make this vegan, use a non-dairy milk like almond or soy.


    5 min prep time


    3servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix cocoa powder, Splenda or stevia, and powdered peanut butter together, and incorporate well so there are no lumps.
    2. Stir in the chia seeds and stir well to combine.
    3. Whisk in the milk and vanilla. Let sit for 5 minutes, then whisk again. Cover and refrigerate for at least 2 hours before serving.
    Fiber Focused
    Kid Friendly
    Cooking for 1 or 2
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    low-calorie sugar substitute
    2 tbsp

    powdered peanut butter
    1/4 cup

    chia seeds
    1/4 cup

    skim milk or unsweetened almond milk
    1 cup

    vanilla extract
    1 tsp

  • Chinese Five-Spice Kale Chips

    Chinese Five-Spice Kale Chips

    How to Make Chinese Five-Spice Kale Chips

    Chinese five-spice powder is a mixture of five spices: star anise, cloves, cinnamon, Sichuan pepper, and fennel. It gives a sweet, salty, sour, bitter and pungent taste to dishes. Don’t have it? Try a simplified Asian three-spice powder: mix equal parts ground cloves, ginger, and cinnamon. Either mix is perfect for this kale chip side dish, that’s a nutrition powerhouse and packed with flavor.


    5 min prep time


    20 min cook time


    2servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 300 degrees F. Add the kale to a large bowl and toss well with the oil, five-spice powder and salt.
    2. Arrange the leaves in a single layer onto 2 large baking sheets. Bake until the leaves are crisp, about 20 minutes.
    3. Transfer the sheets to racks to cool, then serve.
    Low Carb
    Veggie Rich
    Asian
    Snacks
    Vegetarian
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    sea salt
    1/8 tsp

    kale (stems and tough ribs removed, cut into large bite-size pieces (5 packed pieces))
    1 bunch

    Extra Virgin Olive Oil
    1 tbsp

    Chinese five-spice powder
    1/4 tsp

  • Chipotle Chili and Tea Rubbed Salmon

    Chipotle Chili and Tea Rubbed Salmon

    How to Make Chipotle Chili and Tea Rubbed Salmon

    Spice rubs are simple to make and keep in the refrigerator for weeks. Try this rub on seafood, meat, poultry, or vegetables.


    25 min prep time


    10 min cook time


    8servings


    4 oz salmon

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients except the salmon in a blender or food processor and purée until smooth.

    2. Rub the mixture over the surface of the salmon. Place the salmon on a baking dish and let marinate for 20 minutes.

    3. Preheat the grill to medium-high heat. You can cook the salmon directly on a piece of foil or place them on a perforated grill grate used for fish or vegetables. Cook over indirect heat (away from the heat source) for 5–6 minutes on each side. The salmon is done when it reads 145 degrees F on an instant thermometer.

    4. Cool for 30 minutes before serving. 

    Low Carb
    Seafood
    Mexican/Southwestern
    Holidays & Entertaining
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz salmon


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      26g

    • Potassium
      282mg
      6%

    Ingredients

    chipotle chili in adobo
    4 whole

    olive oil
    1 tbsp

    light brown sugar
    1 tbsp

    ground tea leaves (green or black)
    1 tbsp

    dried oregano
    1 tsp

    Kosher Salt
    1 tsp

    lime juice
    1 tbsp

    sockeye salmon (skin removed)
    2 lbs

  • Chilled Persian Cucumber Soup with Chives

    Chilled Persian Cucumber Soup with Chives

    How to Make Chilled Persian Cucumber Soup with Chives

    If you enjoy tzatziki, this full-flavored recipe is like a tangy, cool soup version of it. The grated cucumber along with the unique inclusion of tea makes it refreshing and almost spa-like. What’s more, this soup provides bonus health benefits from the green tea, which studies find may help reduce the risk of developing type 2 diabetes.


    30 min prep time


    4servings


    1 cup each

    Print Recipe >

    Step-By-Step Instructions:

    1. Stir together the cucumber, yogurt, 2 tablespoons chives, the mint, shallot, garlic, vinegar, pepper, salt, and tea in a medium bowl. Adjust seasoning. Chill until ready to serve.
    2. Divide the soup among individual small soup cups or bowls. Serve topped with the remaining 1 teaspoon chives.
    Veggie Rich
    Mediterranean
    Quick & Easy
    Soup
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup each


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      360mg
      8%

    Ingredients

    Persian or 1 English cucumber (unpeeled and coarsely grated)
    2

    Greek yogurt (plain fat-free)
    1 1/4 cup

    fresh chives (minced)
    3

    mint leaves (finely chopped fresh)
    1 tbsp

    shallots (minced)
    1

    large garlic clove (minced)
    1 clove

    white balsamic or champagne vinegar
    1 1/2 tbsp

    black pepper, or to taste (freshly ground)
    3/4 tsp

    sea salt, or to taste
    1/2 tsp

    unsweetened green tea or jasmine green tea (made with 1 tea bag) (chilled)
    2/3 cup

  • Chili Lime Corn on the Cob

    Chili Lime Corn on the Cob

    How to Make Chili Lime Corn on the Cob

    Nothing says summer like corn on the cob. It’s an American favorite and this recipe puts a nice twist of flavor into it. Remember, corn is a starchy vegetable, so serve it with some lean protein and a low-carb vegetable like green beans, zucchini or a salad.


    10 min prep time


    20 min cook time


    4servings


    1 cob

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. In a small bowl, mix together the lime juice, lime zest, margarine, and chili powder.
    3. Using a spoon and your hands, spread the margarine mixture evenly over the 4 ears of corn.
    4. Wrap the corn individually in aluminum foil. Grill 20 minutes, turning frequently. Serve hot.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Grilling
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cob


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    lime (zested and juiced)
    1

    light trans-fat-free margarine (softened)
    2 tbsp

    chili powder
    1 tsp

    medium ears corn on the cob (shucked)
    4

  • Chickpea Tabbouleh

    Chickpea Tabbouleh

    How to Make Chickpea Tabbouleh

    Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.


    30 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur, cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
    2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.
    3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      275mg
      6%

    Ingredients

    bulgur wheat
    1/2 cup

    hot water (to cover and soak bulgur)
    1

    fresh parsley ((about 1/2 pound), thick stems removed)
    2 bunch

    fresh mint (minced)
    4 tbsp

    cucumber(s) (peeled, seeded, and diced)
    1/2 cup

    green onion (scallion) (finely minced (about 1/2 cup))
    3

    small tomatoes ((about 1 pound), diced (about 2 1/2 cups))
    3

    medium red bell pepper (seeded and diced (about 1/2 cup))
    1/2

    canned chickpeas (garbanzos) (drained and rinsed)
    1 cup

    fresh lemon juice
    3 tbsp

    olive oil
    3 tbsp

    salt
    1/4 tbsp

  • Chickpea Patties With Mango Chutney

    Chickpea Patties With Mango Chutney

    How to Make Chickpea Patties With Mango Chutney

    Author Robyn webb says, “My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.”


    12 min prep time


    14 min cook time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
    2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
    3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5-6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Indian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Sandwiches
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (diced)
    1

    celery (minced)
    3 tbsp

    red bell pepper (minced)
    2 tbsp

    parsley (minced)
    2 tbsp

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground cumin
    1/4 tsp

    cayenne pepper
    1 pinch

    salt
    1 pinch

    black pepper (to taste)
    1 pinch

    chickpeas (garbanzo beans) (drained and rinsed)
    2 cup

    1 egg (beaten)
    1 whole

    whole-wheat panko breadcrumbs
    1 1/2 cup

    olive oil
    1 tbsp

    whole wheat hamburger buns (toasted, optional)
    4

    tomato(es)
    4 slice

    lettuce
    4 leaves

  • Chickpea Pasta with Roasted Vegetables

    Chickpea Pasta with Roasted Vegetables

    How to Make Chickpea Pasta with Roasted Vegetables

    This delicious dish uses a new type of pasta made from chickpeas. Chickpea pasta is higher in fiber and protein than regular pasta, making it better for blood glucose management. It’s also grain- and gluten-free. Here we use roasted broccoli and zucchini, but you could sub in any seasonal nonstarchy vegetable, or use frozen vegetables.


    10 min prep time


    25 min cook time


    5servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with cooking spray.

    2. Place the zucchini and broccoli in a bowl. Add the olive oil, salt (optional), and pepper; toss to coat and spread on the baking sheet. Bake for 20 minutes. Remove the vegetables from the oven.

    3. While the vegetables are baking, cook the pasta according to the package directions. Note it says not to boil water for pasta, but rather to bring the water to near boiling and let the pasta sit in the water 4-6 minutes; stirring occasionally.

    4. Drain the pasta after cooking. Add the chicken broth to pot. Add the pasta, cooked vegetables, and oregano to the pot and mix well.

    5. Sprinkle with Parmesan cheese and serve immediately.

    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      764mg
      16%

    Ingredients

    medium zucchini (diced)
    2

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    box chickpea penne pasta
    8 oz

    low sodium vegetable broth
    1/2 cup

    dried oregano (dried)
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp