The Super Diabetes Site

Category: Recipe

  • 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
    pinterestfacebooktwittermail

    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
    pinterestfacebooktwittermail

    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

  • Brisket with Wine Reduction

    Brisket with Wine Reduction

    How to Make Brisket with Wine Reduction

    This dish can be turned into a one-pot medley by adding some carrots and potatoes.


    15 min prep time


    3 hr cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 275°F.
    2. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place garlic and onions in pan around brisket. Sprinkle salt and pepper over brisket and rub it in. (You can also add some fresh herbs if you have them. A sprig of rosemary is nice.)
    3. Once onions begin to brown, add wine or broth. (It will deglaze pan and lift all the good stuff the bottom of the pan.) Add mushrooms, cover, and place in preheated oven for 2-3 hours. Remove from oven and let cool.
    4. Once the brisket has cooled, remove it from the pan and let it rest on a cutting board. Bring the pan juices to a boil and reduce until thickened. You can also add a sprinkle or two of Wondra flour to help thicken. Slice the brisket against the grain, and serve with red wine sauce.
    Low Carb
    Holidays & Entertaining
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%

    • Cholesterol
      90mg

      30%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    beef brisket (about 3 pounds)
    1

    large garlic (chopped)
    3 clove

    large onion (chopped)
    1

    fine sea salt
    1 tsp

    coarse ground black pepper
    1 tsp

    dry red wine (such as Pinot Noir, Chianti, or Syrah; or beef broth; or a combination of wine and broth)
    1 1/2 cup

    cremini (baby bella) mushrooms (quartered)
    10 oz

    Wondra flour
    1 tbsp

  • Braised Herbed Chicken

    Braised Herbed Chicken

    How to Make Braised Herbed Chicken

    Need a quick, easy and healthy dinner? This is the meal for you. It only takes a few minutes to prepare and then simmers for 30 minutes for a delicious flavor that will have your house smelling delightful too.


    15 min prep time


    4servings


    1 chicken thigh + ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the rosemary, thyme, oregano, garlic powder and black pepper.
    2. Heat the oil in a dutch oven over medium-high heat. Add the chicken and sauté for 3 minutes per side.
    3. Add the garlic and sauté for 30 seconds.
    4. Add the potatoes and carrots around the chicken in the pan. Pour the herb mixture over the chicken and potatoes.
    5. Add the chicken broth to the pan and bring to a boil. Reduce heat to a simmer; cover and cook for 30-35 minutes.
    Dinner
    Holidays & Entertaining
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh + ½ cup vegetables


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      21g

    • Potassium
      765mg
      16%

    Ingredients

    dried rosemary
    1 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    chicken thighs (boneless, skinless)
    1 lbs

    garlic
    2 clove

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

    large carrots (cut into 1-inch chunks)
    3

    fingerling potatoes (cut in half)
    12 oz

  • Braised Pork Chops with Cranberry Walnut Chutney

    Braised Pork Chops with Cranberry Walnut Chutney

    How to Make Braised Pork Chops with Cranberry Walnut Chutney

    Here’s a tasty and festive holiday entrée for the winter season!

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    15 min prep time


    60 min cook time


    4servings


    1 pork chop + 2 Tbsps. chutney

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Trim any visible fat from the pork chops and pat dry with a paper towel. Season both sides of each chop with the salt-free seasoning and black pepper.
    3. Add 1 1/2 tsps of olive oil and a generous amount of cooking spray to an oven-safe dutch oven or a large skillet heated over high heat.
    4. Once the oil is hot, sear each side of the four pork chops until golden brown on each side.
    5. Sprinkle the sliced onions over the pork chops and pour the broth on top.
    6. Cover and bake in the oven for 45 minutes or until the pork chops are fork tender.
    7. While the pork chops are braising, add the remaining 1 1/2 Tsps.. of olive oil to a small nonstick skillet over medium heat. Add the shallots (or onions) and sauté until they begin to caramelize.
    8. Add the remaining chutney ingredients except the nuts and simmer until almost all of the liquid evaporates and the chutney is thick and syrupy.
    9. Stir in the nuts and remove from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
    10. Once the pork chops are done braising, remove the chops from the dutch oven and set aside, leaving the onions and liquid in the pan. Put the dutch oven back on top of the stove over medium high heat. Simmer until almost all of the liquid is evaporated. Pour over the pork chops.
    11. Serve one pork chop with 1/4 of the onions and 2 Tbsps. of the chutney
    Low Sodium
    Dinner
    Main Dish
    Holidays & Entertaining
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 pork chop + 2 Tbsps. chutney


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      65mg

      22%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      29g

    • Potassium
      680mg
      14%

    Ingredients

    loin-cut bone in pork chops
    4

    salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

    olive oil (divided)
    1 tbsp

    large onion (sliced)
    1

    low sodium chicken broth
    1 1/2 cup

    small onion or shallot (diced)
    1

    dried cranberries
    1/3 cup

    maple syrup
    1 tbsp

    balsamic vinegar
    2 tbsp

    crushed red pepper flakes
    1 pinch

    water
    1/3 cup

    unsalted chopped walnuts
    1/2 cup

  • Breakfast Egg and Ham Burrito

    Breakfast Egg and Ham Burrito

    How to Make Breakfast Egg and Ham Burrito

    If you are tired of the same boring breakfast, try this satisfying and tasty burrito. You can experiment with different veggies in this recipe too.


    15 min prep time


    10 min cook time


    6servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese. 

    2. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2–3 minutes. Remove the ham from the pan. 

    3. Add the onions and green peppers to the hot pan and cook for about 5 minutes. Add the ham back to pan. 

    4. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set. 

    5. Evenly divide the egg mixture into 6 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon of salsa. Fold the tortilla to close. 

    Mexican/Southwestern
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      192mg
      4%

    Ingredients

    eggs
    4 whole

    egg whites
    6 whole

    hot sauce
    1 dash

    black pepper
    1/4 tsp

    reduced-fat shredded cheddar
    2 tbsp

    margarine
    2 tsp

    deli ham (4 thick slices, reduced-sodium, chopped)
    3 oz

    onion(s) (diced)
    1/4 cup

    green bell pepper (diced)
    1/4 cup

    corn tortillas (heated)
    6 whole

    salsa
    6 tsp

  • Bourbon’d Filet Mignon

    Bourbon’d Filet Mignon

    How to Make Bourbon’d Filet Mignon

    If you’re a steak lover, this quick filet mignon recipe is just for you! Try it out with a side of steamed nonstarchy vegetables like asparagus, or a side of sautéed mushrooms.


    5 min prep time


    8-12 min cook time


    4servings


    1 steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle 1/4 Tsp. salt and black pepper evenly over both sides of the beef and let stand 15 minutes. Preheat the oven to 200 degrees.
    2. Meanwhile, stir the coffee, bourbon, Worcestershire sauce, and 1/4 Tsp. salt together in a small bowl.
    3. Place a large nonstick skillet over high heat until hot. Coat the skillet with nonstick cooking spray, add the steaks and cook 3 minutes on each side.
    4. Reduce the heat to medium low and cook the steaks 2-6 minutes longer or until they are done as desired. Place them on individual dinner plates in the oven.
    5. Add the coffee mixture to the skillet, bring to a boil over high heat, and boil 2 minutes or until the liquid is reduced to 2 Tbsps. Spoon the sauce evenly over beef and serve immediately.
    6. Cook’s Tip: There’s no need to heat the water before combining it with the instant coffee granules. The granules dissolve just fine in cold water.
    Low Carb
    French
    Dinner
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 steak


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      0mg

      0%

    • Sodium
      378mg

      16%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      26g

    Ingredients

    salt (divided use)
    1/2 tsp

    black pepper (1/8-1/4, coarsely ground)
    1/8 tsp

    filet steaks ((or beef tenderloin), 5 oz each, about 3/4 inch thick trimmed of fat)
    4

    coffee (or 1/2 cup water and 1 Tsp. instant coffee granules)
    1/2 cup

    bourbon
    2 tbsp

    Worcestershire sauce
    2 tsp

  • Braised Chinese Shrimp

    Braised Chinese Shrimp

    How to Make Braised Chinese Shrimp

    Stir-frying is a great cooking method for quick and delicious meals. This shrimp recipe can be done in less than 30 minutes!


    15 min prep time


    10 min cook time


    2servings


    5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal.
    2. Mix the soy sauce, sherry, and sugar substitute together and set aside.
    3. Heat oil in a wok or large skillet over high heat until smoking. Add the cabbage, cucumber, garlic, ginger and cook 2-3 minutes.
    4. Mix the cornstarch into the soy sauce mixture and add to the wok with the shrimp and bean sprouts. Cook 3-4 minutes. Stir in the brown rice. Sprinkle with black pepper.
    5. Divide shrimp, rice and vegetables between 2 dinner plates and pour sauce over top. Sprinkle scallions and sliced peanuts on top.
    6. Cook’s Tip: Slice all vegetables in a food processor and then chop the ginger in the processor.
    Fiber Focused
    Asian
    Seafood
    Cooking for 1 or 2
    Main Dish
    Quick & Easy
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces shrimp, 4 cups vegetables, 1/2 cup rice, 1 Tbsp. sauce, 1 Tbsp. nuts


    • Amount per serving



      Calories





      560

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      280mg

      93%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      55g

      20%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        14g

    • Protein
      48g

    Ingredients

    microwave brown rice (to make 1 cup cooked rice)
    1 package

    low-sodium soy sauce
    1 tbsp

    dry sherry
    1/4 cup

    sesame oil
    4 tsp

    Chinese (napa) cabbage (sliced)
    3 cup

    cucumber(s) (peeled and sliced)
    2 cup

    garlic (minced)
    3 tsp

    fresh ginger or 2 Tsps.. ground ginger (chopped)
    2 tbsp

    Cornstarch
    2 tsp

    peeled shrimp
    3/4 lbs

    fresh bean sprouts
    3 cup

    freshly ground black pepper
    1/4 tsp

    green onion (scallion) (sliced (about 2/3 cup))
    4

    unsalted peanuts (sliced)
    2 tbsp

    sugar substitute (Sugar substitute equivalent to 2 Tsps.. Sugar)
    2

  • BONUS RECIPE: Lemony Fruit Cups

    BONUS RECIPE: Lemony Fruit Cups

    How to Make BONUS RECIPE: Lemony Fruit Cups

    Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.


    10 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Low Sodium
    Kid Friendly
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    frozen whipped topping (fat-free, thawed in refrigerator)
    1/2 cup

    lemon zest (grated)
    1/4 tsp

    fresh lemon juice
    2 tsp

    almonds (dry roasted, sliced, crushed)
    1 tbsp

    kiwi(s) (peeled and cut into 4 slices)
    1

    medium strawberries (quartered)
    4

    powdered sugar
    1/2 tsp

  • 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
    pinterestfacebooktwittermail

    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