The Super Diabetes Site

Category: Recipe

  • Budget-Friendly Asian Turkey Burgers

    Budget-Friendly Asian Turkey Burgers

    How to Make Budget-Friendly Asian Turkey Burgers

    Looking for a way to spice up your burgers? Then this recipe is just for you! Sauces used in this recipe like oyster sauce, Thai chili garlic and Sriracha can be found in the ethnic food aisle at the grocery.


    15 min prep time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, combine ground turkey, scallions, garlic, oyster sauce, chili garlic paste, sesame oil, grated ginger, lime juice, salt (optional), and pepper. Form into 6 patties and refrigerate until ready to grill, at least 15 minutes.
    3. Grill burgers for 5-7 minutes on each side or until the internal temperature of the burger is 165 degrees F.
    4. To assemble the burgers, combine the yogurt and Siracha in a small bowl. Layer each burger between two leaves of lettuce with a scant 1 Tbsp. yogurt mixture and 3 cucumber slices.
    Low Carb
    Grilling
    Asian
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      75mg

      25%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      325mg
      7%

    Ingredients

    oyster sauce (if you cannot find oyster sauce, sub 1 Tbsp. reduced sodium soy sauce)
    1 tbsp

    lean ground turkey (93% fat-free)
    20 oz

    green onion (scallion) (minced, white and green part)
    2

    garlic (minced)
    1 clove

    Thai-style chili garlic paste
    1 tsp

    sesame oil
    1 tsp

    fresh ginger (grated)
    1 tbsp

    lime juice
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    plain yogurt (non-fat)
    1/3 cup

    sriracha
    1 tsp

    leaves bibb lettuce
    12

    cucumber(s)
    18 slice

  • 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 Salmon Maki

    Brown Rice Salmon Maki

    How to Make Brown Rice Salmon Maki

    Looking for something a little different for dinner tonight? Try this “sushi” roll at home. The salmon is actually cooked, so there is no raw fish involved.


    25 min prep time


    2servings


    1 roll, cut into 6 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
    3. Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
    4. Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
    5. Divide the red bell pepper into two equal portions.
    6. In a small bowl, whisk together the light mayo and sriracha.
    7. To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press 1/2 of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
    8. Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 Tbsp. of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
    9. Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
    10. Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.
    Seafood
    Asian
    Cooking for 1 or 2
    Dinner
    Foodie
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    Nutrition facts

    2 Servings



    • Serving Size

      1 roll, cut into 6 slices


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      35mg

      12%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      405mg
      9%

    Ingredients

    nonstick cooking spray
    1

    instant brown rice
    1/2 cup

    seasoned rice wine vinegar (choose one with the lowest sodium)
    1 tbsp

    small salmon filet (3 ounces)
    1

    soy sauce (reduced sodium)
    1 tbsp

    pencil-thin asparagus (trimmed)
    3 oz

    red bell pepper (seeded and thinly sliced)
    1/2

    avocado (seeded and sliced into 4 thin slices)
    1/4

    light mayonnaise
    2 tbsp

    sriracha
    1/2 tsp

    nori sheets
    2

  • Brown Rice Congee with Stir-Fried Herbs

    Brown Rice Congee with Stir-Fried Herbs

    How to Make Brown Rice Congee with Stir-Fried Herbs

    Congee is a traditional rice porridge. It’s commonly eaten at breakfast time, but can also be enjoyed any other time of day. It’s a great way to make a small amount of rice go a long way, and can be paired with meat, fish, veggies or eggs.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a large pot with the water. Add the rice, cover, and bring to a boil over high heat. Reduce heat to medium, and continue to cook until the rice grains break down and the soup thickens, about 1 hour.
    2. Meanwhile in a small skillet over high heat, add the oil and stir-fry the ginger, scallions, and chilies until fragrant and lightly golden, 30-45 seconds. Add the cilantro and continue to stir-fry until just wilted, about 30 seconds more. Transfer to bowl.
    3. Ladle some congee into 6 individual bowls, and top each with about 1 Tbsp. of stir-fried herbs. Mix the herbs into the porridge to distribute the flavors. Serve.
    Low Sodium
    Asian
    Breakfast and Brunch
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    filtered water
    2 quarts

    brown sushi rice
    1 cup

    grapeseed oil
    1 tbsp

    fresh ginger (peeled and finely julienned)
    2 oz

    green onion (scallion) (trimmed and julienned into 1-inch-long pieces)
    2 whole

    red Thai chilies (stems and seeds removed, thinly sliced into rounds)
    2 whole

    cilantro (stems trimmed and coarsely chopped (about 1 cup))
    1/2 bunch

  • Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.


    10 min prep time


    10 min cook time


    6servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
    2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
    3. Season the brown rice with the salt.
    4. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
    5. COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    6. COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Foodie
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced, divided use)
    1

    cooked pinto beans
    2 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    ground cayenne red pepper
    1/4 tsp

    black pepper
    1/4 tsp

    water
    1/2 cup

    medium tomato (seeded and diced)
    1

    medium jalapeño pepper (seeded, deveined and minced)
    1

    cilantro (chopped)
    1/4 cup

    Juice of 1 lime
    1

    cooked brown rice (warmed)
    2 cup

    salt
    1/2 tsp

    cooked chicken (shredded, warmed)
    2 cup

    avocado (peeled, seeded and sliced)
    1

    lime (sliced)
    1

  • Broiled Cod

    Broiled Cod

    How to Make Broiled Cod

    The American Diabetes Association and the American Heart Association recommend eating at least 2 servings of fish per week. This broiled cod is a tasty option. If you’re not a fan of cod, feel free to substitute any fish here.
    Click here for more heart-healthy recipes


    5 min prep time


    10 min cook time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Spray a baking sheet or broiler pan with cooking spray.
    2. In a small bowl mix together mayonnaise, lemon juice, paprika, parsley and ground black pepper.
    3. Place cod filets on broiler pan and spread mayonnaise mixture evenly among the cod filets. Sprinkle Parmesan cheese on top of filets.
    4. Broil filets for 8-10 minutes.
    Low Carb
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      21g

    Ingredients

    nonstick cooking spray
    1

    light mayonnaise
    3 tbsp

    lemon (juiced)
    1/2

    paprika
    1/2 tsp

    parsley (dried)
    1 tsp

    black pepper
    1/4 tsp

    cod filets (about 1 pound total)
    4

    Parmesan cheese (grated)
    1 tbsp

  • 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 Cheese Soup

    Broccoli Cheese Soup

    How to Make Broccoli Cheese Soup

    A lower-calorie version of traditional broccoli cheddar soup, this recipe is still packed with flavor and a great way to fit in some more veggies.


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3-4 minutes, or until the onion is almost soft, stirring frequently.
    2. Stir in the broccoli, broth, mustard, pepper, hot-pepper sauce, and salt. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer for 5 minutes, or until the broccoli is tender, stirring occasionally.
    3. In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2-3 minutes, or until the mixture has thickened, stirring occasionally.
    4. Stir in the half-and-half, cheddar, and Parmesan. Cook over medium-low heat for 1-2 minutes, or until the cheeses have melted, stirring occasionally.
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      390mg
      8%

    Ingredients

    canola or corn oil
    1 tsp

    small onion (finely chopped)
    1

    medium garlic (minced)
    2 clove

    broccoli florets (chopped (about 4 cups))
    1 lbs

    chicken or vegetable broth (fat-free, low-sodium)
    2 cup

    mustard powder
    1/2 tsp

    pepper
    1/4 tsp

    red hot-pepper sauce (optional)
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    milk (fat-free)
    2 cup

    all-purpose flour
    1/3 cup

    fat free half-and-half
    1/2 cup

    cheddar cheese (low-fat, sliced or shredded)
    2 oz

    Parmesan (shredded or grated)
    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