The Super Diabetes Site

Category: Recipe

  • Baked Pumpkin Oatmeal

    Baked Pumpkin Oatmeal

    How to Make Baked Pumpkin Oatmeal

    During the fall months, you’ll see pumpkin-flavored treats from coffee to doughnuts. Treat yourself to a healthy and delicious pumpkin dish! This oatmeal is perfect on a fall morning.


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a 1.5-quart baking dish with cooking spray.
    2. In a large bowl, combine oats, Splenda Brown Sugar blend, cinnamon, nutmeg and baking powder.
    3. In a medium bowl, combine the milk, vanilla extract, pumpkin, oil and egg.
    4. Add the pumpkin mixture to the oat mixture; stir well. Pour oat mixture into baking dish and bake for 20 minutes. Serve warm.
    Low Sodium
    Fiber Focused
    Comfort Food
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      390mg
      8%

    Ingredients

    old-fashioned rolled oats (uncooked)
    2 cup

    low-calorie brown sugar substitute
    1/4 cup

    ground cinnamon
    1 tsp

    ground nutmeg
    1/8 tsp

    baking powder
    1 tsp

    skim milk
    1 cup

    vanilla extract
    1 tsp

    pureed pumpkin
    1 cup

    canola oil
    1 tbsp

    eggs (beaten)
    1

    nonstick cooking spray
    1

  • Baked Hot Wings with Cilantro Lime Dip

    Baked Hot Wings with Cilantro Lime Dip

    How to Make Baked Hot Wings with Cilantro Lime Dip

    This is a diabetes-friendly version of buffalo wings that skips deep frying and delivers an incredibly tasty golden brown wing with just the right amount of spice. Break out the paper towels, because this is a game-day treat you and other fans will love! Instead of bleu cheese dressing, we suggest using our tasty Cilantro Lime Dip.


    15 min prep time


    4servings


    3 whole wings, or 6 wings and drumettes, 1/4 cup dip

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking sheet with cooking spray. Remove skin from wings. Lay chicken wings in a single layer on the baking sheet and spray again with cooking spray.
    3. Bake for 10 minutes. While the chicken is baking, whisk apricot preserves, 2.5 Tsps.. of garlic, soy sauce, chili garlic sauce, lime juice and 1/4 Tsp. ground black pepper together and set aside.
    4. After the wings have been in the oven for 10 minutes, coat them generously with the apricot preserve mixture. Return to the oven for another 15 minutes or until wings are cooked through and glazed is caramelized.
    5. In a small bowl, whisk together Greek yogurt, 1 Tbsp. lime juice, cilantro and 1/4 Tsp. ground black pepper. Serve dipping sauce with hot wings.
    Holidays & Entertaining
    Appetizers
    Foodie
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      3 whole wings, or 6 wings and drumettes, 1/4 cup dip


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      55mg

      18%

    • Sodium
      245mg

      11%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%

    • Protein
      25g

    Ingredients

    whole chicken wings
    2 lbs

    no-sugar-added apricot preserves (reduced sugar)
    1/2 cup

    garlic (minced, reserve 1/2 Tsp.)
    1 tbsp

    reduced sodium soy sauce
    1 tbsp

    Thai style chili garlic sauce
    1 tsp

    lime juice (divided)
    2 tbsp

    black pepper (divided)
    1/2 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    fresh cilantro (chopped)
    1/4 cup

  • Baked Fish Fillets with Thyme-Dijon Topping

    Baked Fish Fillets with Thyme-Dijon Topping

    How to Make Baked Fish Fillets with Thyme-Dijon Topping

    Serve up these tasty, baked fish fillets with some roasted sweet potatoes and Brussels sprouts. It would make a diabetes-friendly, yet elegant dish to make for your sweetie on a special occasion!


    5 min prep time


    20 min cook time


    4servings


    3 ounces fish + 1 Tbsp. topping

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray a baking sheet with cooking spray.

    2. Place the fish on the baking sheet. Bake for 18-20 minutes, or until the fish flakes easily when tested with a fork.

    3. Meanwhile, in a small bowl, stir together the remaining ingredients.

    4. Spread the margarine mixture over the fish.

    Low Carb
    Seafood
    Main Dish
    Holidays & Entertaining
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces fish + 1 Tbsp. topping


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      40mg

      13%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      22g

    • Potassium
      564mg
      12%

    Ingredients

    nonstick cooking spray
    1

    grouper or other mild fish fillets (4 oz each, rinsed and patted dry)
    4

    light tub margarine (make sure it is trans-fat-free)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    Dijon Mustard (lowest sodium available)
    1 tsp

    dried thyme (crumbled)
    1/4 tsp

    red hot-pepper sauce
    1/4 tsp

    salt
    1/8 tsp

  • Baked Egg with Avocado, Tomato, and Citrus Salad

    Baked Egg with Avocado, Tomato, and Citrus Salad

    How to Make Baked Egg with Avocado, Tomato, and Citrus Salad

    This is a protein-packed quick breakfast recipe that will hit both sweet and savory flavors.


    2servings


    1 egg and ½ salad

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    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Crack each egg into a separate bowl without breaking the yolks. Set aside.
    3. Preheat small ovenproof pan and add 1 Tsp. canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs reach desired doneness.
    4. In a small bowl add remaining canola oil, lime juice, salt and pepper, and whisk ingredients together to create the dressing. Add avocado, tomato, red onion and cilantro to the dressing and toss.
    5. Remove eggs from oven. Plate salad ingredients first and top with the eggs. Serve.
    Low Sodium
    Mexican/Southwestern
    Latin American
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 egg and ½ salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      185mg

      62%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    eggs
    2

    canola oil (divided)
    2 tsp

    lime juice
    1 oz

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    Hass avocado (cubed)
    2 oz

    large tomato (thinly sliced)
    1

    red onion (peeled and thinly sliced)
    2 oz

    cilantro (finely chopped)
    1/4 cup

  • Baked Falafel

    Baked Falafel

    How to Make Baked Falafel

    To reduce the carbohydrates in this recipe, serve the falafel sandwiches in lettuce cups instead of whole wheat pitas.


    30 min prep time


    8servings


    ½ pita, 2 pieces of falafel, 2 Tbsps. sauce

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    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees. Line a large baking sheet with a silicon mat or parchment paper. If using parchment paper, coat generously with cooking spray. Set aside.
    2. In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.
    3. Add in garbanzo beans and pulse to chop beans and mix into onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky.
    4. Add flour, baking powder, salt (optional), and ground black pepper. Pulse until just incorporated.
    5. Refrigerate falafel mixture for 15-20 minutes. While the falafel is chilling, add yogurt, tahini, garlic and parsley to a small bowl and whisk. Keep yogurt sauce in the refrigerator until ready to use.
    6. Scoop falafel into balls that are about 2 Tbsps. of mixture (or 1/8 of a cup). Place on baking sheet and repeat to make 16 falafel balls.
    7. Spray the falafel balls with cooking spray and sprinkle with sesame seeds.
    8. Bake on the bottom rack of the oven for 15 minutes. Turn the oven down to 350 and move the baking sheet to the top rack. Bake an additional 15 minutes.
    9. Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita, add 2 Tbsps. yogurt tahini sauce, 2 slices of tomato and 3-4 slices of red onion.
    Fiber Focused
    Mediterranean
    Dinner
    Foodie
    Sandwiches
    Lunch
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ pita, 2 pieces of falafel, 2 Tbsps. sauce


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      14g

    • Potassium
      450mg
      10%

    Ingredients

    garlic (minced)
    1 tbsp

    small onion (chopped)
    1

    curry powder
    1 tbsp

    cayenne pepper
    1/4 tsp

    cilantro (minced)
    2 tbsp

    parsley (minced)
    1 tbsp

    olive oil
    1 tbsp

    garbanzo beans (chickpeas) (15 oz cans, drained and rinsed)
    2

    whole wheat or all purpose flour
    1 1/2 tbsp

    baking powder
    2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

    sesame seeds
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    tahini
    1/4 cup

    garlic (minced)
    1 tbsp

    parsley (minced)
    1 tbsp

    whole wheat pita (cut in half)
    4

    tomato(es) (sliced into 8 slices each)
    2

    red onion (thinly sliced)
    1/2

  • Baked Cinnamon Stuffed Apples

    Baked Cinnamon Stuffed Apples

    How to Make Baked Cinnamon Stuffed Apples

    Fruit dishes like these Baked Cinnamon Stuffed Apples can make a wonderful, healthy dessert. The smell of these apples baking in the oven will have your mouth watering.


    10 min prep time


    30 min cook time


    8servings


    1/2 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees.

    2. Drizzle lemon juice over apples.

    3. In a small bowl, mix together remaining ingredients. Stuff each apple with approximately 1/4 cup oat mixture.

    4. Place apples in an oven safe baking dish and bake for 25-30 minutes.

    Kid Friendly
    Comfort Food
    Vegetarian
    Holidays & Entertaining
    Dessert
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 apple


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      113mg
      2%

    Ingredients

    apple (McIntosh or Golden Delicious Apples, cored)
    4 large

    lemon (juiced)
    1/2

    low-calorie brown sugar substitute
    6 tbsp

    oatmeal
    1/4 cup

    ground cinnamon
    1 tsp

    margarine (trans-fat-free)
    2 tbsp

    pecans (finely chopped)
    1/4 cup

  • Mediterranean Chicken with Artichoke Topping

    Mediterranean Chicken with Artichoke Topping

    How to Make Mediterranean Chicken with Artichoke Topping

    Liven up chicken breast with this mediterranean-inspired recipe that is bursting with flavors.


    5 min prep time


    35 min cook time


    4servings


    1 chicken breast

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Place the chicken breasts in a plastic freezer bag or between plastic wrap. Use a mallet or rolling pin and pound the chicken breasts until it is 1/2 inch thick.
    3. Squeeze the lemon juice over the chicken breasts and season with the garlic powder and black pepper. Bake the chicken 25 minutes.
    4. While the chicken is baking; warm the olive oil in a skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the artichoke hearts and cook about 3 minutes. Add the chicken broth and simmer for 5 minutes. Stir in the parmesan cheese.
    5. Remove the chicken from the oven. Spread the artichoke mixture evenly over the chicken breasts. Bake for 10 more minutes or until the chicken is done.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh lemon juice
    2 tbsp

    boneless, skinless chicken breasts
    4 (4-oz) breasts

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    artichoke hearts (drained and chopped)
    1 (15-oz) can

    low sodium chicken broth
    1/3 cup

    Parmesan cheese (grated)
    3 tbsp

  • Baked Cauliflower Puree

    Baked Cauliflower Puree

    How to Make Baked Cauliflower Puree

    To make this Baked Cauliflower Puree, use a hand blender. This must-have kitchen gadget is a great way to save time and dishes. Puree the food right in the pan it was cooked in, and clean up is a breeze.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat an 8×8-inch baking dish with cooking spray.
    2. Place cauliflower florets, chicken broth, Smart Balance, salt and pepper into a large soup pot over high heat until liquid starts to boil. Reduce to a simmer, cover and steam for 10-12 minutes or until cauliflower is completely tender when poked with a fork.
    3. Using an immersion blender or food processor, blend the cauliflower mixture until smooth. Fold in two Tbsp. chopped parsley.
    4. In a small bowl, combine the remaining two Tbsp. parsley with the grated cheese.
    5. Pour the pureed cauliflower into the prepared baking dish. Sprinkle the top with cheese and parsley mixture and bake for 5-7 minutes or until cheese is melted and starting to brown around the edges.
    Veggie Rich
    Low Carb
    Kid Friendly
    Sides
    Dinner
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (cut into florets)
    2 head

    low sodium chicken broth (fat-free, reduced-sodium)
    3/4 cup

    Smart Balance original buttery spread
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped, divided)
    1/4 cup

    Parmesan cheese (freshly grated)
    3 1/2 tbsp

  • Baked Chicken Empanadas

    Baked Chicken Empanadas

    How to Make Baked Chicken Empanadas

    Chicken empanadas are fun to make and a great no-fork-needed appetizer. Baking these tasty treats gives a crispy crust with less fat and the Manzanilla olives add a delicious nutty flavor.


    45 min prep time


    20 min cook time


    16servings


    1 empanada

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    Step-By-Step Instructions:

    1. Add the chicken breasts and chicken broth to a large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes).

    2. Shred the chicken into small pieces and mix in 2 Tbsp. of the chicken broth from the pan; set aside.

    3. Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and 1/2 cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.

    4. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray.

    5. Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball.

    6. Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.

    7. Spoon 2 Tbsp. of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semi-circle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.

    8. Lightly beat the egg with the 1 Tbsp. water and brush a thin layer of the mixture over the top surface of each empanada.

    9. Bake the empanadas for 20 minutes, until lightly browned.

    Mexican/Southwestern
    Latin American
    Holidays & Entertaining
    Foodie
    Appetizers
    Dinner
    Lunch
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    Nutrition facts

    16 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      123mg
      3%

    Ingredients

    chicken breasts (boneless, skinless)
    8 oz

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    vegetable oil
    1 tbsp

    medium yellow onion (finely diced)
    1

    paprika
    1 tbsp

    cumin
    1 tsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    premade whole wheat pizza dough (thawed if frozen)
    1 lbs

    green Spanish olives ((such as Manzanilla), pitted)
    16

    eggs
    1

    water
    1 tbsp

  • Baby Carrots and Spicy Cream Dip

    Baby Carrots and Spicy Cream Dip

    How to Make Baby Carrots and Spicy Cream Dip

    A great dip with a bit of a kick for a healthy snack.


    5 min prep time


    10 min cook time


    4servings


    2 Tbsps. dip plus 12 baby carrots

    Print Recipe >

    Step-By-Step Instructions:

    1. Stir the sour cream, cream cheese, pepper sauce and salt together until well blended.
    2. Let stand at least 10 minutes to develop flavors and mellow slightly. Serve with carrots
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Snacks
    No Cook
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Tbsps. dip plus 12 baby carrots


    • Amount per serving



      Calories





      73

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      8mg

      3%

    • Sodium
      276mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    Ingredients

    sour cream (fat-free)
    1/3 cup

    reduced-fat tub-style cream cheese
    3 tbsp

    hot pepper sauce
    3/4 tsp

    salt
    1/4 tsp

    baby carrots
    48