The Super Diabetes Site

Category: Recipe

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Caribbean Bean Dip

    Caribbean Bean Dip

    How to Make Caribbean Bean Dip

    Make this dip and store it in the fridge so you can snack on it with some fresh veggies throughout the week. You can also enjoy it with baked tortilla chips or pita wedges if it fits with your meal plan.


    8servings


    3½ Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree all ingredients except the green onion in a blender until smooth. Top with green onion and serve with tortilla chips or fresh vegetables.
    Low Sodium
    Low Carb
    Caribbean
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      3½ Tbsps.


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      3g

    Ingredients

    organic black beans (15.5-ounce, drained)
    1 can

    Hass avocado (peeled and sliced)
    1/2

    lemon juice
    3 tbsp

    cilantro (roughly chopped)
    2 tbsp

    ground cayenne red pepper
    1/4 tsp

    ground cumin
    1/4 tsp

    sea salt, or to taste
    1/4 tsp

    green onions (thinly sliced)
    3 tbsp

  • Caprese Turkey Burger

    Caprese Turkey Burger

    How to Make Caprese Turkey Burger

    Caprese salad is a simple Mediterranean salad made with tomatoes, fresh mozzarella, and basil. Here we combine these flavors in a burger for a mouthwatering meal.


    15 min prep time


    6servings


    1 burger

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    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into six equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juices run clear.
    4. In a small bowl, whisk together ketchup and balsamic vinegar.
    5. Place burger on sandwich thin and top with 1 Tbsp. ketchup mixture, 1 tomato slice, 1 slice cheese and 3 basil leaves. Repeat process for remaining 5 burgers.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Grilling
    Mediterranean
    Sandwiches
    Lunch
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      22g

    • Potassium
      430mg
      9%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat sandwich thins
    6

    ketchup
    6 tbsp

    balsamic vinegar
    3 tbsp

    tomato(es) (cut into 6 thick slices)
    2

    fresh mozzarella (cut into 6 thin slices)
    2 oz

    fresh basil leaves
    18

  • Caprese Kabobs

    Caprese Kabobs

    How to Make Caprese Kabobs

    This easy appetizer is perfect for summer and uses garden fresh ingredients. These kabobs are packed with flavor and low in carbohydrates. They also look beautiful on a serving platter and are sure to impress guests!


    15 min prep time


    18servings


    1 kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. Place 1 grape tomato, 1 basil leaf, and 1 mozzarella ball on each bamboo fork. Repeat this process for 18 kabobs. Place the kabobs on a serving platter.
    2. In a small bowl, whisk together the olive oil and balsamic vinegar. Right before serving, drizzle the dressing over the kabobs to coat evenly.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Quick & Easy
    Snacks
    Holidays & Entertaining
    Appetizers
    Gluten-Free
    Vegetarian
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    Nutrition facts

    18 Servings



    • Serving Size

      1 kabob


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      30mg
      <1%

    Ingredients

    bamboo skewers
    18 small

    fresh basil (folded in half)
    18 leaves

    grape tomatoes
    18 whole

    fresh mozzarella balls (1/4 ounce each)
    18 whole

    olive oil
    1 tbsp

    balsamic vinegar
    1 1/2 tbsp

  • Cajun Grains

    Cajun Grains

    How to Make Cajun Grains

    Author Jackie Newgent loves flexitarian recipes—dishes that can be made with meat or without. “This scrumptious whole-grain side is inspired by classic ‘dirty’ rice,” she says. “Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée.”


    15 min prep time


    45 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
    2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.
    3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Comfort Food
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      455mg
      10%

    Ingredients

    whole farro (rinsed and drained)
    1 cup

    chicken or vegetable broth (low-sodium)
    1 3/4 cup

    diced tomatoes with green chilies (roasted)
    1 can

    sea salt
    1 1/4 tsp

    Extra Virgin Olive Oil
    1 tbsp

    ground turkey ((about 93% lean))
    8 oz

    green bell pepper (finely diced)
    1 med

    white onion (finely diced)
    1 small

    salt-free cajun seasoning
    1 tbsp

    no-salt-added red kidney beans (drained)
    1 can

  • Cajun Fish Sandwiches With Crunchy Slaw

    Cajun Fish Sandwiches With Crunchy Slaw

    How to Make Cajun Fish Sandwiches With Crunchy Slaw

    Cookbook author and meal planning expert Aviva Goldfarb loves quick, easy meals. “These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat,” she says. “If you are really short on time buy pre-made coleslaw. These go great with lightly buttered corn.”


    15 min prep time


    15 min cook time


    4servings


    1 fish sandwich

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    Step-By-Step Instructions:

    1. In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt, and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate it until you are ready to serve. Mix it well before serving.)
    2. In a shallow dish or bowl, combine the flour and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.
    3. In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.
    4. Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2–3 minutes per side. Remove the fish to a plate.
    5. Toast the buns. Serve the fish inside the buns and topped with the slaw.
    6. FLAVOR BOOSTER Serve the sandwiches topped with barbecue sauce or your favorite sandwich spread. Finely grate 1/4 onion into the coleslaw.
    Comfort Food
    Kid Friendly
    Seafood
    Lunch
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      115mg

      38%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      560mg
      12%

    Ingredients

    shredded cabbage or coleslaw mix
    6 oz (about 3 cups)

    light mayonnaise
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    honey
    1/2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    all-purpose flour
    3/4 cup

    Cajun or Old Bay seasoning
    2 tsp

    eggs
    1

    butter
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    flounder, catfish, tilapia, or other thin white fish fillets (cut into 4 even pieces)
    1 lbs

    whole wheat hamburger buns
    4

  • Caesar-Style Salad with Rustic Croutons

    Caesar-Style Salad with Rustic Croutons

    How to Make Caesar-Style Salad with Rustic Croutons

    Who doesn’t love Caesar salad? This salad makes a great nonstarchy vegetable side that you can enjoy with just about any entrée!


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a small mixing bowl, whisk together the buttermilk, mayonnaise, garlic powder, salt (optional) and pepper (optional) to taste. Cover with plastic wrap and refrigerate at least 1 hour in order to thicken slightly.
    3. Meanwhile, place the bread pieces on a baking sheet and bake 8 minutes or until slightly firm. Remove from heat and cool slightly.
    4. Place mixed greens in a salad bowl, add dressing and cheese, and toss gently, yet thoroughly to coat. Season lightly with salt and pepper, if desired. Add croutons, toss gently and serve immediately.
    5. *Note: Optional salt and pepper is not included in the nutrition information above.
    Veggie Rich
    Italian
    Sides
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      5mg

      2%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat bread or French bread (torn into 1/2-inch pieces)
    2 oz

    garlic powder
    1/8 tsp

    reduced-fat mayonnaise
    2 tbsp

    fat-free or low-fat buttermilk
    1/2 cup

    Parmesan cheese (grated)
    1 1/2 tbsp

    prepackaged mixed greens
    4 cup

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup

  • Buttery Lemon Grilled Fish on Grilled Asparagus

    Buttery Lemon Grilled Fish on Grilled Asparagus

    How to Make Buttery Lemon Grilled Fish on Grilled Asparagus

    This quick and easy fish recipe may be the perfect weeknight summer dish. With just a few ingredients, you can have a beautiful, heart healthy, and diabetes-friendly meal on the table in about 15 minutes.

    This and other recipes designed to be made from just a few ingredients are from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    5 min prep time


    12 min cook time


    4servings


    3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the asparagus with cooking spray and cook 6–8 minutes or until just tender-crisp, turning occasionally. Set aside on a rimmed serving platter and cover to keep warm.
    2. Coat both sides of the fish with cooking spray, sprinkle with 1/4 teaspoon black pepper, if desired, and cook 3 minutes on each side or until opaque in center.
    3. Meanwhile, combine the light butter, lemon zest and 1/4 teaspoon salt, if desired, in a small bowl.
    4. Spoon the butter mixture over the asparagus and spread over all. Top with the fish and squeeze lemon juice over fish.
    Low Carb
    Grilling
    Seafood
    Dinner
    Lunch
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      635mg
      14%

    Ingredients

    asparagus spears (ends trimmed)
    1 lbs

    cod filets (4-ounce each, rinsed and patted dry)
    4

    Juice and zest of a medium lemon
    1

    light butter with canola oil
    1/4 cup

  • Butternut Squash with Italian Sausage

    Butternut Squash with Italian Sausage

    How to Make Butternut Squash with Italian Sausage

    Cutting butternut squash can be very time consuming. Save time by using pre-packaged squash in this mouthwatering dish. Serve this with a large green salad.


    10 min prep time


    4servings


    1 heaping cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl, mix together all remaining ingredients.
    3. Spread evenly on baking sheet and bake 30-35 minutes or until squash is tender.
    Italian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 heaping cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      770mg
      16%

    Ingredients

    nonstick cooking spray
    1

    cubed fresh or frozen butternut squash
    2 (12-oz) packages

    small onion (diced)
    1/2

    Italian-style cooked chicken sausage (sliced)
    3 (3-oz) links

    olive oil
    1 tsp

    dried sage
    1/8 tsp

    Pinch cayenne pepper (optional)
    1