The Super Diabetes Site

Category: Recipe

  • 2,2,2 Good Gazpacho

    2,2,2 Good Gazpacho

    How to Make 2,2,2 Good Gazpacho

    Gazpacho is a soup primarily made with non-starchy vegetables. It is served cold and can be a great summertime snack. Plus it’s an easy way to get more veggies into your day!


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor finely chop the vegetables and garlic in batches. Place into a large glass bowl.
    2. Add balsamic vinegar, vegetable juice, salt, and pepper. Chill for at least an hour.
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegan
    Snacks
    Gluten-Free
    Vegetarian
    Lunch
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      880mg
      19%

    Ingredients

    ripe tomatoes
    2 lbs

    medium zucchini
    2

    large cucumbers (unpeeled (English or hothouse))
    2

    small red onion
    1

    garlic (peeled)
    4 clove

    large red bell pepper
    1

    balsamic vinegar
    1 tbsp

    vegetable juice
    1 cup

    Dash salt
    1

    Dash pepper
    1

  • “Sweet” Potato Fries

    “Sweet” Potato Fries

    How to Make “Sweet” Potato Fries

    Sweet potatoes are packed full of good nutrition providing a good source of vitamin A, fiber and vitamin C. Adults and kids will love these “Sweet” Potato Fries.

    This recipe is from The Diabetes Cookbook. 


    15 min prep time


    35 min cook time


    6servings


    10-12 Fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well.
    3. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft.
    Low Sodium
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Quick & Easy
    Sides
    Vegan
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    Nutrition facts

    6 Servings



    • Serving Size

      10-12 Fries


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      460mg
      10%

    Ingredients

    nonstick cooking spray
    1

    large sweet potatoes (about 2 pounds total, peeled and cut into 1/2-inch wedges )
    2

    olive oil
    2 tbsp

    ground cinnamon
    1 tsp

    Splenda® Brown Sugar Blend
    1/4 cup

  • Tilapia with Caper’d Sour Cream

    Tilapia with Caper’d Sour Cream

    How to Make Tilapia with Caper’d Sour Cream

    We all have those busy weeknights, but look no further if you need a quick dinner recipe. This is a great seafood dish that can be made in less than 15 minutes! Pair with steamed veggies and brown rice for a quick, balanced meal.


    6 min prep time


    6 min cook time


    4servings


    1 filet plus 1 Tbsp. sour cream

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    Step-By-Step Instructions:

    1. Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 Tsp. salt into the sour cream.
    2. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly with the black pepper and 1/8 Tsp. salt. Cook 3 minutes, then turn and cook 2-3 minutes longer or until the fish is opaque in the center.
    3. Place the filets on a serving platter, squeeze lemon juice evenly over all, and top each filet with 1 Tbsp. sour cream.
    Low Carb
    Seafood
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet plus 1 Tbsp. sour cream


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      82mg

      27%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      23g

    Ingredients

    capers (drained)
    1 tbsp

    sour cream (reduced-fat)
    1/4 cup

    salt (divided use)
    1/4 tsp

    tilapia (rinsed and patted dry, divided into 4 portions)
    1 lbs

    black pepper
    1/4 tsp

    medium lemon (quartered)
    1

  • Wild Rice with Cranberries and Almonds

    Wild Rice with Cranberries and Almonds

    How to Make Wild Rice with Cranberries and Almonds

    Wild rice takes longer to cook than other rice but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This rice is a great holiday side dish too and is crowd-appropriate, making 11 servings.


    10 min prep time


    1 hr 15 min cook time


    11servings


    about 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
    2. Add the water and chicken broth to the pan and bring to a boil.
    3. Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
    4. Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.
    Low Sodium
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    11 Servings



    • Serving Size

      about 1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    small onion (diced)
    1

    water
    3 1/2 cup

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

    wild rice
    8 oz

    slivered almonds (toasted)
    1/3 cup

    cranberries (dried)
    1/3 cup

  • Egg and Veggie Casserole

    Egg and Veggie Casserole

    How to Make Egg and Veggie Casserole

    This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer. You could also bake in a muffin pan to make a perfectly portioned, grab-and-go breakfast.


    55 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Prep a large casserole dish with nonstick cooking spray.
    3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
    4. Add the zucchini and sauté for another 1–2 minutes.
    5. Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
    6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
    7. Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Let cool, then cut into 8 equal sized slices.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Breakfast and Brunch
    Holidays & Entertaining
    Vegetarian
    Gluten-Free
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      460mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    olive oil
    2 tbsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (sliced very thin)
    1

    large tomatoes (ripe, seeded and chopped)
    4

    spinach leaves (chopped)
    1 cup

    fresh basil (chopped)
    1/2 cup

    fresh parsley (chopped)
    1/2 cup

    fresh rosemary (chopped)
    1 sprig

    egg whites
    12

    fresh mozzarella (cut into cubes)
    4 oz

    ground pepper, to taste (fresh )
    1

    Dash kosher salt
    1

  • Slow-Cooker Hawaiian Pork Tacos

    Slow-Cooker Hawaiian Pork Tacos

    How to Make Slow-Cooker Hawaiian Pork Tacos

    Slow-cooker recipes like these spicy-sweet tacos are great time-savers for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner!

    Watch How to Make Hawaiian Pork Tacos

    play video

    Play video

    Powered by Homemade


    10 min prep time


    8 hr cook time


    11servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.

    2. Cover and cook on high for 4-6 hours (or on low for 7-8 hours). Drain liquid and shred pork with fork.

    3. Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

    Low Sodium
    Mexican/Southwestern
    Slow Cooker
    Dinner
    Quick & Easy
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    11 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      680mg
      14%

    Ingredients

    lean, boneless pork shoulder/Boston butt roast
    3 3/4 lbs

    black pepper
    1/2 tsp

    ground ginger
    1/4 tsp

    cumin
    1 tsp

    onion(s) (sliced)
    1 med

    garlic (minced)
    2 clove

    pineapple juice
    1 cup

    white wine
    1 cup

    small high-fiber tortillas (warmed)
    11 whole

    shredded lettuce
    1 cup

  • Spinach and Sweet Potato Curry (Saag Aloo)

    Spinach and Sweet Potato Curry (Saag Aloo)

    How to Make Spinach and Sweet Potato Curry (Saag Aloo)

    This recipe for a spiced Indian spinach dish replaces the regular potatoes with sweet potatoes for a delicious and healthful new take on curry.


    15 min prep time


    15 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add sweet potatoes and 1/2 cup water to a microwave-safe container or steamer with a lid. Microwave for 7-8 minutes or until sweet potatoes are just fork tender. Don’t overcook them.
    2. While the sweet potatoes are steaming, add olive oil to a large sauté pan over medium heat. Add the onions and sauté for 3-4 minutes or until onions turn clear. Add the garlic and sauté 2 more minutes.
    3. Add the salt, pepper, cumin, turmeric, ginger, chili powder and water or broth. Bring to a simmer.
    4. Add in the spinach and cook until wilted, about 5 minutes.
    5. Stir in the sweet potatoes to heat through.
    Veggie Rich
    Indian
    Quick & Easy
    Vegetarian
    Foodie
    Dinner
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      390mg
      8%

    Ingredients

    medium sweet potatoes (peeled and cut into 1-inch chunks)
    2 (about 12 oz total)

    olive oil
    1 tbsp

    medium onion (peeled and thinly sliced)
    1

    garlic (grated or minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cumin (ground )
    1 tsp

    turmeric
    1 tsp

    ground ginger
    1 tsp

    chili powder
    1 tbsp

    water or vegetable broth
    1 cup

    baby spinach
    5 oz

  • Slow-Cooker Beef Stew

    Slow-Cooker Beef Stew

    How to Make Slow-Cooker Beef Stew

    Searing beef on the stovetop adds a few minutes to your slow cooker routine, but it’s well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long.


    20 min prep time


    8 hr cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flour in a large resealable plastic bag. Add beef and toss to coat.

    2. Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned.

    3. Transfer beef and all remaining ingredients to a large slow cooker.

    4. Cover and cook in slow cooker on low for 8 hours.

    Veggie Rich
    Comfort Food
    American
    Slow Cooker
    Soup
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      1037mg
      22%

    Ingredients

    flour
    3 tbsp

    beef stew meat ( visible fat trimmed and cut into 1-inch cubes)
    1 lbs

    olive oil
    1 tbsp

    low sodium beef broth
    3 cup

    water
    1 cup

    carrots (chopped)
    6 large

    white (button) mushrooms (chopped)
    8 oz

    sweet potatoes (peeled and cubed)
    1 large

    onion(s) (diced)
    1 med

    dried thyme
    1/2 tsp

    black pepper
    1/2 tsp

  • Scallops with Pasta in a Wine Sauce

    Scallops with Pasta in a Wine Sauce

    How to Make Scallops with Pasta in a Wine Sauce

    Bay scallops are smaller and sweeter than their sea scallop cousins. Paired with whole-grain pasta, they make for a simple yet elegant dish that’s heart-healthy as well. For a lower carb dish, replace some or all of the pasta with zucchini or carrot “noodles”


    5 min prep time


    20 min cook time


    4servings


    1 cup spaghetti, 4 oz. scallops

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.
    2. Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
    3. Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
    4. Add scallops back to skillet. Add spaghetti and cook for 30 seconds.
    Fiber Focused
    Seafood
    Italian
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup spaghetti, 4 oz. scallops


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      360mg
      8%

    Ingredients

    whole-wheat spaghetti
    8 oz

    olive oil
    1 tbsp

    bay scallops
    1 lbs

    garlic (minced)
    1 clove

    dry white wine
    1 cup

    low sodium chicken broth
    1 cup

    dried basil or 1 tbsp fresh basil
    1/2 tsp

  • Shrimp Paella with Cauliflower Rice

    Shrimp Paella with Cauliflower Rice

    How to Make Shrimp Paella with Cauliflower Rice

    This shrimp paella is full of flavor from sausage, bell peppers, turmeric and paprika. Using riced cauliflower makes this a lower carb alternative to a traditional Spanish paella.


    10 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a large skillet over medium-high heat. Add sausage, onion, bell pepper and garlic. Sauté until onions are starting to caramelize, about 8 minutes.
    2. Stir in turmeric and paprika. Add the broth, cauliflower rice, salt and pepper. Bring to boil then reduce heat to low, cover and simmer about 5 minutes.
    3. Add the shrimp to the pan, then cover and cook until shrimp are just opaque in center, about 6 minutes.
    Seafood
    Mediterranean
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      740mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    large onion (diced)
    1

    red bell pepper (seeded and diced)
    1

    fully cooked adouille or chorizo chicken sausage (diced)
    1 (3-oz) link

    garlic (minced)
    2 clove

    turmeric
    1/2 tsp

    paprika
    1/2 tsp

    low sodium chicken broth
    3 cup

    salt
    1/2 tsp

    fresh or frozen cauliflower rice
    6 cup

    black pepper (ground )
    1/2 tsp

    raw shrimp (peeled and deveined)
    12 oz