The Super Diabetes Site

Category: Recipe

  • Unstuffed Eggroll

    Unstuffed Eggroll

    How to Make Unstuffed Eggroll

    This quick and easy recipe features the familiar flavors of a Chinese takeout eggroll, but without the added grease from deep frying. This is a great low-carb entree on its own, or serve over a grain, like brown rice or quinoa, or over cauliflower rice.


    5 min prep time


    15 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Season pork with 1/4 teaspoon pepper and the garlic powder. Sauté pork in a large skillet over medium-high heat until completely cooked. Drain fat if needed. Remove pork from pan and set aside.

    2. Heat olive oil in pan and add garlic; sauté 30 seconds. 

    3. Add coleslaw, soy sauce, ginger, and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently.

    4. Add pork back to pan and top with green onions; heat 1–2 minutes.

    5. Serve over brown rice or cauliflower rice if desired.

    Veggie Rich
    Low Carb
    Asian
    Easy Pantry Recipes
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      680mg
      14%

    Ingredients

    lean ground pork
    1 lbs

    black pepper (divided use)
    1/2 tsp

    garlic powder
    1 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    packaged coleslaw mix
    16 oz

    lower sodium soy sauce
    2 tbsp

    ground ginger
    1 tsp

    green onion (scallion) (sliced)
    3 stalks

  • Quinoa Dessert Pudding

    Quinoa Dessert Pudding

    How to Make Quinoa Dessert Pudding

    This dessert has the same comfort and flavor of rice pudding, but it’s made with quinoa which is a high-protein whole grain and diabetes superfood. Be sure to rinse the quinoa before cooking—this helps avoid any bitter taste.


    5 min prep time


    45 min cook time


    9servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa under cold
      water
      for 2 minutes.
    2. Whisk together milk,
      fat-free half-and-half,
      brown sugar blend, vanilla,
      cinnamon,
      and nutmeg in
      a medium saucepan over
      medium heat. Bring to a
      simmer.
    3. Once the milk mixture is
      simmering, stir in quinoa and
      reduce heat to a low simmer.
      Partially cover the pan and
      cook 40 minutes, stirring every
      10 minutes.
    4. When quinoa is done
      cooking,
      stir in toasted
      pumpkin
      seeds and serve.
    Comfort Food
    Dessert
    Gluten-Free
    One Pot
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      300mg
      6%

    Ingredients

    quinoa
    1 cup

    skim milk
    1 1/2 cup

    fat-free half-and-half
    1 1/2 cup

    low-calorie brown sugar blend, such as Truvia or Splenda
    1/4 cup

    vanilla extract
    1 tsp

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/4 tsp

    pumpkin seeds (toasted)
    1/2 cup

  • Barley, Mushroom, and Herb Risotto

    Barley, Mushroom, and Herb Risotto

    How to Make Barley, Mushroom, and Herb Risotto

    Risotto is traditionally made with starchy rice, but this version made with barley is higher fiber, and has a delightfully chewy texture. Adding the liquid to the grains 1/2 cup at a time gives them a rich, creamy texture by the time they are done cooking. Serve this as whole-grain side to a protein entree, like this Mediterranean Chicken and Artichokes, or add cooked chicken or shrimp and a handful of green to make this a complete meal.


    10 min prep time


    45 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring chicken broth and
      water to a simmer over medium heat. Set
      aside but keep warm on low heat.
    2. In a separate medium saucepan, add
      1 teaspoon olive oil over medium heat. Sauté
      onion until clear. Add barley and sauté
      2 minutes.
    3. Ladle 1/2 cup hot broth into barley mixture
      and stir constantly until liquid is absorbed.
      Continue to add broth, one 1/2 cup
      at a time, until the barley is cooked and has
      a creamy texture.
    4. Add 2 teaspoons olive oil to a medium
      sauté pan over medium-high heat. Add
      mushrooms and sauté until all the liquid
      from the mushrooms is expelled and mushrooms
      begin to brown. Add garlic and sauté
      1 minute.
    5. Add sautéed mushrooms and garlic to
      barley mixture; then stir in parsley, chives,
      pepper, and parmesan cheese. Serve immediately.
    6. If the barley risotto gets too thick, add
      more hot broth, stirring until creamy.
    Fiber Focused
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      510mg
      11%

    Ingredients

    low sodium chicken broth
    4 cup

    water
    2 cup

    olive oil (divided use)
    3 tsp

    small onion (diced)
    1

    pearled barley
    1 cup

    sliced mushrooms
    1 lbs

    garlic (minced)
    1 clove

    fresh parsley
    2 tsp

    fresh chives
    2 tsp

    black pepper
    1/4 tsp

    grated Parmesan cheese
    1/4 cup

  • Orange and Apple Bars

    Orange and Apple Bars

    How to Make Orange and Apple Bars

    These bars, with their thin layer of tasty apple
    butter, are a delightful snack or dessert. The crust is made with heart-healthy oats to boost the fiber.


    20 min prep time


    35 min cook time


    24servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray an
      8-inch square baking dish with cooking spray.
    2. In a medium bowl, stir together the oatmeal,
      flour, sugar, cardamom, nutmeg, and baking soda.
    3. In a small bowl, using a fork, lightly beat the
      egg whites. Stir in the oil and 2 tbsp fresh orange juice.
    4. Add the egg white mixture to the oatmeal
      mixture, stirring until the combined mixture holds
      together. Press three-fourths of the mixture into the
      baking dish.
    5. In a medium bowl, whisk together the fruit butter
      and 2 tsp of the orange zest. Using a rubber scraper, spread
      the fruit butter mixture over the oatmeal mixture.
      Sprinkle with the remaining oatmeal mixture.
    6. Bake for 30–35 minutes, or until the top is
      golden brown. Transfer the dish to a cooling rack
      and let cool completely, then cut into 24 equal bars.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Dessert
    Vegetarian
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    Nutrition facts

    24 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g
      • Added Sugars
        2g

        4%

    • Protein
      1g

    • Potassium
      40mg
      <1%

    Ingredients

    nonstick cooking spray
    1

    old-fashioned oats
    1 cup

    whole-wheat flour
    1 cup

    sugar
    1/4 cup

    ground cardamom
    1/2 tsp

    ground nutmeg
    1/4 tsp

    baking soda
    1/4 tsp

    egg whites
    2

    canola oil
    3 tbsp

    orange (zested and juiced)
    1

    apple butter
    1 1/2 cup

  • Vindaloo-Style Roasted Pork Tenderloin

    Vindaloo-Style Roasted Pork Tenderloin

    How to Make Vindaloo-Style Roasted Pork Tenderloin

    This dish is popular among Anglo-Indian cooks in Goa in southwestern
    India. The term vindaloo comes from the Portuguese dish carne de vinha
    d’alhos. It’s a meat dish (usually pork) marinated in wine and garlic.
    Vindaloo recipes modify the Portuguese concept by substituting vinegar
    (usually palm vinegar) for the red wine. Kashmiri chili peppers and other
    spices were added as vindaloo dishes evolved.


    10 min prep time


    30 min cook time


    6servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor, blend together the vinegar, garlic, ginger, cloves, cumin seeds, chili powder, peppercorns, mustard seeds, and cinnamon
      until ground to a fine paste. Stir in the salt until well blended.
    2. Brush the spice rub over the pork. Cover and refrigerate for at least 6 hours.
    3. After 6 hours, remove the pork from the refrigerator. Let stand at room
      temperature for 1 hour. Preheat the oven to 425°F.
    4. Place the pork in a heavy roasting pan. Roast on the middle rack of the
      oven for 30 minutes, or until an instant-read thermometer inserted into the
      thickest part of the tenderloin registers 140°F.
    5. Remove from the oven. Transfer the pork to a cutting board. Tent with
      aluminum foil. Let stand for 10 minutes before slicing and serving.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      440mg
      9%

    Ingredients

    Apple Cider Vinegar
    1/2 cup

    garlic (chopped)
    7 clove

    fresh ginger (peeled and chopped)
    1 (2-inch) piece

    cumin seeds (toasted)
    1 tbsp

    Kashmiri chili powder or smoked paprkia
    2 tsp

    black peppercorns
    1 tsp

    mustard seeds
    1 tsp

    ground cinnamon
    1/4 tsp

    salt
    3/4 tsp

    pork tenderloin (silver skin discarded)
    1 1/2 lbs

  • Fresh Vegetable Summer Rolls

    Fresh Vegetable Summer Rolls

    How to Make Fresh Vegetable Summer Rolls

    Fresh summer rolls are easy to make. Here, tofu
    replaces the Vietnamese shrimp filling for a
    vegetarian version of the classic and popular dish.
    Enjoy a small amount of low-sodium peanut or chili
    sauce for dipping, if desired.


    25 min prep time


    12servings


    1 roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a flat round cake pan with water. Place a
      clean, smooth (not fuzzy) kitchen towel on your work
      surface. Arrange the lettuce, tofu, carrots, cucumber,
      sprouts, and mint into individual piles on a plate.
    2. Put 1 rice paper in the water. Soak until pliable.
      Place the rice paper on top of the kitchen towel. Blot
      dry. The paper should be sticky, not slippery. Stack
      the ingredients as follows, one on top of the other on
      the side of the paper closest to you: 1 lettuce leaf,
      1 piece of tofu, some carrot, cucumber, sprouts, and
      2 mint leaves, one beside the other.
    3. Fold the side of the paper that is farthest from
      you over the filling tightly. Be careful not to tear it.
      Fold in the sides, and roll all the way to the end.
      Repeat this step with the remaining ingredients.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Asian
    Vegetarian
    Vegan
    No Cook
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Appetizers
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      155mg
      3%

    Ingredients

    bibb or boston lettuce
    12 leaves

    extra firm tofu (drained and cut lengthwise into 12 1/2-inch-thick planks)
    1 lbs

    large carrot (peeled and cut into 2-inch-long matchsticks)
    1

    English or hothouse cucumber (peeled, seeded, and cut into 2-inch-long matchsticks)
    1/2

    mung bean or clover sprouts (blanched)
    2 cup

    fresh mint
    24 leaves

  • Whole-Wheat Spinach Parathas

    Whole-Wheat Spinach Parathas

    How to Make Whole-Wheat Spinach Parathas

    Paratha is a type of flatbread that originated in the northern part of India, where it is still popular. It’s part of a traditional Indian breakfast, but can also be served alongside lunch or dinner.


    1 hr prep time


    10 min cook time


    8servings


    1 paratha

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove from the skillet. Repeat the cooking process with the remaining pieces of dough and remaining oil. Serve hot.
    2. Turn the paratha. Brush with
      ¼ tsp of the remaining oil. Continue cooking for about 3–4 minutes per side, turning as necessary, until the edges are brown on both sides. Using a flat spatula, press the middle of the paratha as it’s cooking so it cooks evenly.
    3. Preheat a cast iron griddle or
      flat skillet over medium-high heat. Place one piece of dough in the skillet. Cook for about 1 minute,
      or until it begins to bubble.
    4. After the standing time, knead
      the dough once again. Shape into 8 balls. Lightly dust your work
      surface with the remaining 1 Tbsp flour. Using a rolling pin, flatten
      each dough ball so it’s 6 inches
      in diameter.
    5. To make the dough for the paratha: mix 2 cups flour and the remaining ¼ tsp salt in a shallow dish. Add the spinach mixture to the flour mixture. Add water, little by little, to form a smooth dough
      (similar to the consistency of a pizza dough). Knead the dough until smooth. Transfer to a glass bowl. Cover with a damp towel. Set
      aside for 30 minutes to an hour
      at room temperature.
    6. Add the spinach and ¼ tsp salt. Cook for 3 minutes, or until the moisture released from the spinach is absorbed and the base becomes dry. Add the amchoor powder and cumin, stirring well. Remove from the heat. Set aside to cool.
    7. In a heavy-bottomed pan, heat 1 tsp oil over medium-high heat.
      Add the ajwain seeds, gingerroot, and chile. Cook for about 1 minute, stirring frequently.
    Indian
    Breakfast and Brunch
    Dinner
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 paratha


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      180mg
      4%

    Ingredients

    water
    2/3 cup

    whole-wheat pastry flour (divided)
    2 cups plus 1 tbsp

    ground cumin
    1 tsp

    amchoor (mango) powder
    1/2 tsp

    fine sea salt (divided use)
    1/2 tsp

    baby spinach (chopped)
    1 cup (tightly packed)

    green chile (seeds discarded, finely minced)
    1

    grated fresh ginger
    1 tbsp

    ajwain seeds
    1 tsp

    sunflower oil (divided use)
    3 tsp

  • Crustless Asparagus and Tomato Quiche

    Crustless Asparagus and Tomato Quiche

    How to Make Crustless Asparagus and Tomato Quiche

    With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.


    10 min prep time


    40 min cook time


    4servings


    1/4 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray a
      9-inch glass pie pan with cooking spray.
    2. In a medium nonstick skillet, heat the oil over
      medium heat, swirling to coat the bottom. Cook the
      asparagus and green onions for 4–5 minutes, or
      until soft. Arrange the asparagus mixture and the
      tomatoes in the pie pan.
    3. In a medium bowl, whisk together the remaining
      ingredients except the cheese. Pour the mixture over
      the vegetables. Sprinkle with the cheese.
    4. Bake for 30–35 minutes, or until a knife inserted
      in the center comes out clean. Let the quiche cool for
      about 10 minutes before slicing into 4 equal slices.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Breakfast and Brunch
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 quiche


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz

    green onions (chopped)
    4

    grape or cherry tomatoes (halved)
    12

    skim milk
    1 cup

    eggs
    4

    egg whites
    4

    Dijon Mustard
    2 tsp

    fresh thyme (or 1/2 tsp dried thyme)
    1 1/2 tsp

    black pepper
    1/4 tsp

    cheddar cheese (shredded, reduced-fat)
    1/2 cup

  • Morir Soñando (Orange Cream)

    Morir Soñando (Orange Cream)

    How to Make Morir Soñando (Orange Cream)

    This gelatin dessert is a delicious interpretation of the classic Dominican morir soñando shake, which consists of cane sugar, milk, orange juice, and ice.
    Receta en Español aquí.


    20 min prep time


    10 min cook time


    4servings


    about 3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the vanilla cream layer: Sprinkle 1 packet of gelatin over 1/2 cup cold water in a small saucepan; let stand 1 minute. Add the evaporated milk, 1 tbsp of the sugar substitute, and vanilla. Stir over low heat until the gelatin is completely dissolved, about 5 minutes. Remove from the heat. Pour, dividing evenly, into 4 (6-oz) dessert glasses. Refrigerate until mixture is set but not firm, about 2 hours.
    2. To make the orange layer: Sprinkle the remaining gelatin packet over 1/2 cup cold water in a small saucepan; let stand 1 minute. Add the zest, juice, and remaining 2 tsp of sugar substitute. Stir
      over low heat until the gelatin is completely dissolved, about 5 minutes.
      Remove from the heat; let cool to room temperature. Pour, dividing evenly,
      over vanilla cream layer in the dessert glasses. Refrigerate until set, about 4
      hours. Serve each topped with 2 Tbsp fat-free, sugar-free, non-dairy whipped
      topping, if desired.
    Latin American
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        2g

    • Cholesterol
      5mg

      2%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        16g

    • Protein
      10g

    • Potassium
      430mg
      9%

    Ingredients

    unflavored gelatin (divided use)
    2 (7-g) envelopes

    cold water
    1 cup

    evaporated skim milk
    1 (12-oz) can

    granulated zero-calorie sweetener (such as stevia) (divided use)
    1 tbsp plus 2 tsp

    vanilla extract
    1 tsp

    grated zest of 1 clementine or orange
    1

    orange or clementine juice
    1 cup

  • Baby Kale and Quinoa Salad

    Baby Kale and Quinoa Salad

    How to Make Baby Kale and Quinoa Salad

    This protein-packed salad is perfect for a meatless Monday. Quinoa is considered a complete protein, containing all nine essential amino acids needed by our bodies. Add to that a good serving of kale, apple, and cheese and you’ve got a complete meal!
    Receta en Español aquí.


    15 min prep time


    20 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a medium saucepan. Add the quinoa and cook until
      most of the liquid is absorbed. Loosely cover, reduce the heat to low, and cook
      until the quinoa is fully cooked, about 20 minutes. Rinse under cold running
      water; drain and transfer to a large bowl.
    2. Add the kale, apple, onion, cheese, and pumpkin seeds.
    3. Whisk together the vinegar, oil, and salt in a small bowl. Add the dressing to
      the quinoa mixture and toss until well mixed.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      9mg

      3%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    water
    2 cup

    uncooked quinoa
    1 cup

    baby kale
    3 cups (about 3 oz)

    chopped gala apple
    1 cup

    small red onion (finely chopped)
    1/2

    reduced-fat crumbled feta cheese
    1/4 cup

    pumpkin seeds
    2 tbsp

    white balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt
    1/2 tsp