The Super Diabetes Site

Category: Recipe

  • Blueberry Sauce

    Blueberry Sauce

    How to Make Blueberry Sauce

    This sauce is packed with flavor and transforms the simplest plain yogurt into a zesty dessert. Use it to top Oatmeal Pecan Pancakes instead of syrup for a nutrient-packed breakfast.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min cook time


    6servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, saute blueberries in canola oil over low heat for about 10 minutes, until you can easily mash the berries.

    2. Add lime juice and cook another 5 minutes. Remove from heat and stir in vanilla extract.

    Kidney-Friendly
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Sauces
    One Pot
    Breakfast and Brunch
    Dessert
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      50mg
      1%

    Ingredients

    Fresh Blueberries
    2 cup

    canola oil
    1 tsp

    lime (juiced)
    1 whole

    vanilla extract
    1/2 tsp

  • Oatmeal Pecan Pancakes

    Oatmeal Pecan Pancakes

    How to Make Oatmeal Pecan Pancakes

    Finely chopped oats can make an easy, whole-grain alternative to wheat flour in many recipes such as these pancakes. Add ¾ cup fresh blueberries for a higher fiber topping!

     


    10 min prep time


    15 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.

    2. In a separate bowl, mix eggs, milk, mashed banana, and vanilla. Add to dry ingredients, and mix until just combined. Then fold in pecans.

    3. Heat oil in nonstick skillet over medium heat. Drop 1/4 cup of batter onto the hot skillet to make each pancake. Cook until lightly brown on both sides.

    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      114mg
      2%

    Ingredients

    quick cooking oats
    1 cup

    baking powder
    1 1/2 tsp

    eggs
    2 large

    skim milk
    1/3 cup

    banana(s) (mashed, approximately 1/3 cup)
    1/2 med

    vanilla extract
    1/2 tsp

    chopped pecans
    2 tbsp

    canola oil
    1 tbsp

  • Chicken Salad Sliders

    Chicken Salad Sliders

    How to Make Chicken Salad Sliders

    This lightened-up version version of chicken salad uses tangy Greek yogurt and light mayonnaise along with other healthy, flavorful ingredients! For a lower carb meal, serve this chicken salad on lettuce leaves instead of slider buns.


    20 min prep time


    6servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients except buns and tomato in a medium mixing bowl.
    2. Serve 1/3 cup chicken salad on each slider bun topped with 1 tomato slice.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Salad Dressings & Condiments
    Lunch
    Holidays & Entertaining
    Dinner
    Appetizers
    Sandwiches
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    cooked chicken (chopped)
    2 cup

    celery (finely diced)
    1 stalks

    red onion
    2 tbsp

    dried cranberries
    1/3 cup

    sliced almonds (unsalted)
    2 tbsp

    Plain Nonfat Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    Dijon Mustard
    1 tsp

    lemon (juiced)
    1/2

    fresh ground black pepper
    to taste

    whole-wheat slider buns
    6

    tomato(es) (cut into 6 slices)
    1 med

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Smoky Chicken and Three Bean Salad

    Smoky Chicken and Three Bean Salad

    How to Make Smoky Chicken and Three Bean Salad


    Smoked paprika and cumin give the chicken a delicious smoky flavor. This all-in-one meal is perfect for budget-friendly meal prepping: pack each serving in a tightly sealed container for a grab-and-go lunch throughout the week!

    Double Up: Double the chicken when making Smoky Pan-Roasted Chicken with Potatoes and Beans and use the leftovers in this recipe.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
    2. Heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
    3. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
    4. While the chicken finishes cooking, place the green beans in a large microwave-safe bowl and microwave on high for 2 minutes.
    5. When the chicken is done cooking, chop into 1-inch pieces. Mix the chicken with the cooked green beans, chickpeas, kidney beans, and dressing. Toss well. Add the pepper and toss again.
    6. Divide the chicken-and-bean salad mixture into 4 servings (3 cups each) and
      spoon onto individual romaine leaves to create lettuce “boats.” Or place 1 cup of
      chopped romaine on each plate, topping each with 3 cups of the chicken mixture.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      155mg

      52%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      820mg
      17%

    Ingredients

    smoked paprika
    2 tsp

    cumin
    2 tsp

    honey
    2 tbsp

    olive oil spray
    1

    boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs

    fresh or frozen green beans (trimmed and cut into 1 inch pieces)
    1/2 lb

    low sodium canned chickpeas (rinsed and drained)
    3/4 cup

    low-sodium canned kidney beans (rinsed and drained)
    1 cup

    black pepper
    1/4 tsp

    reduced-fat oil-and-vinegar dressing
    1/4 cup

    romaine lettuce or other salad green
    4 cup

  • Smoky Pan Roasted Chicken with Potatoes and Beans

    Smoky Pan Roasted Chicken with Potatoes and Beans

    How to Make Smoky Pan Roasted Chicken with Potatoes and Beans

    Smoked paprika gives this pan-roasted chicken a delicious smoky flavor. Potatoes and green beans round out your plate for a budget-friendly meal in less than 30 mintues (and less than $2.50 a plate!)

    Double Up: Double the chicken in this recipe and save the leftovers for Smoky Chicken and Three Bean Salad later in the week.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 minues cook time


    4servings


    5 oz chicken, 3/4 cup potatoes, and 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
    2. Place the potatoes in a large saucepan. Fill the pan with enough cold water to cover the potatoes. Cover with a lid and simmer for 10 minutes.
    3. While the potatoes are simmering, heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
    4. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
    5. While the chicken finishes cooking, add the green beans to the pan with the potatoes and continue to simmer, uncovered, for 5 minutes, or until the potatoes are cooked through.
    6. Remove the chicken from the stove. Drain the vegetables, place them in a bowl, and toss with the olive oil, salt, and pepper. Serve the veggies with the chicken.
    Fiber Focused
    Quick & Easy
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      5 oz chicken, 3/4 cup potatoes, and 1 cup green beans


    • Amount per serving



      Calories





      430

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.7g

        19%
      • Trans Fats
        0g

    • Cholesterol
      155mg

      52%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        11g

    • Protein
      32g

    • Potassium
      950mg
      20%

    Ingredients

    smoked paprika
    2 tsp

    cumin
    2 tsp

    honey
    2 tbsp

    red or yellow baby potatoes (washed and cut into 1-inch pieces)
    1 lbs

    olive oil spray
    1

    boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs

    fresh green beans (trimmed and cut into 1-inch pieces)
    1 lbs

    fresh cilantro (chopped)
    1/2 cup

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Parmesan Lemon Crusted Flounder with Green Beans Amandine

    Parmesan Lemon Crusted Flounder with Green Beans Amandine

    How to Make Parmesan Lemon Crusted Flounder with Green Beans Amandine

    This delicious and easy-to-make dinner is also budget-friendly at about $2.50 per serving. Complete your plate by adding a side of brown rice or other whole grain.


    10 min prep time


    20 min cook time


    4servings


    1 piece of fish with 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray and set it aside. Add the water to a large soup pot over high heat and bring to a boil.
    2. In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
    3. Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 Tbsp of the panko mixture onto the top of each fillet. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
    4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
    5. Add the margarine to a nonstick sauté pan over medium heat. Add the remaining garlic, the almonds, and the green beans, and sauté for 4 to 5 minutes.
    6. Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
    7. Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 piece of fish with 1 cup green beans


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      560mg
      12%

    Ingredients

    slivered almonds
    1/4 cup

    trans-fat-free margarine
    1 tbsp

    fresh green beans (trimmed and cut in half)
    1 lbs

    egg white
    1

    flounder fillets
    4 (4 oz each)

    garlic (minced, divided use)
    3 clove

    olive oil
    2 tsp

    Parmesan cheese (grated)
    1/4 cup

    juice and zest of 1 lemon (juice divided)
    1

    panko bread crumbs
    1/2 cup

    water
    8 cup

    nonstick cooking spray
    1

  • Green Chile Pork Pozole

    Green Chile Pork Pozole

    How to Make Green Chile Pork Pozole

    Swapping a leaner cut of pork in this classic Mexican stew is all it takes to make a diabetes-friendly Pozole. It cooks for a while on the stove, but the prep is quick and easy, so don’t let the cook time intimidate you! You will be rewarded with a hearty, flavorful stew what is well worth the wait. It’s even better the next so, this is great for meal-prepping and saving leftovers. 

     


    20 min prep time


    1 hr and 25 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the pork, 4 cups of the water, the onion, cilantro sprigs, 3 of the garlic cloves, and the bay leaves in a Dutch oven; bring to a boil. Reduce the heat to medium low and simmer, covered, until the meat is fork-tender, about 40 minutes.
    2. Remove the Dutch oven from the heat. Transfer the pork to a cutting board and shred with two forks. Strain the cooking liquid from the Dutch oven and reserve 3 cups. Discard the rest.
    3. Place the tomatillos, chiles, remaining 1 cup of water, and remaining 3 garlic cloves in a small saucepan and bring to a boil. Reduce the heat to medium low and simmer until the tomatillos are tender, about 15 minutes. Let cool for 10 minutes.
    4. Transfer the tomatillo mixture and chopped cilantro to a food processor and pulse until smooth. Transfer to the Dutch oven. Add the shredded pork, the reserved 3 cups of cooking liquid, hominy, and salt and bring to a boil. Reduce the heat to medium low and simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes.
    5. Ladle the soup into 6 bowls. Top each bowl with a few radish slices and a lime wedge.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      520mg
      11%

    Ingredients

    pork tenderloin (trimmed and cut into 4 pieces)
    1 1/4 lbs

    water (divided)
    5 cup

    onion(s) (quartered)
    1

    fresh cilantro
    6 sprigs

    garlic (halved, divided use)
    6 clove

    bay leaves
    2

    tomatillos (husked, rinsed, and quartered )
    1 lb (about 6)

    serrano chiles (coarsely chopped)
    3

    chopped fresh cilantro
    1 cup

    white hominy (rinsed and drained)
    2 (15 oz) cans

    salt
    1/2 tsp

    radishes (sliced)
    1

    lime (cut into 6 wedges)
    1

  • Spaghetti Squash Primavera

    Spaghetti Squash Primavera

    How to Make Spaghetti Squash Primavera

    Using spaghetti squash instead of pasta makes for a lighter, lower carb version of a classic pasta primavera.

     


    5 min prep time


    20 min cook time


    5servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash in a microwave-safe baking dish, cut side down. Loosely cover the dish with a lid, leaving room to vent. Microwave the squash for 10 to 15 minutes. The squash is done when it’s soft to the touch. Set aside.
    2. While the squash is cooking, add 1½ Tbsp of the olive oil to a large skillet over medium-high heat. Season the chicken with the oregano and black pepper. Add the chicken to the skillet and cook for about 10 minutes, stirring frequently, until the chicken is cooked to an internal temperature of at least 165° F. Remove it from the skillet and set aside.
    3. In the same skillet, heat the remaining 1½ Tbsp of olive oil over medium-high heat. Add the broccoli and red pepper, and sauté for 5 to 7 minutes. Add the garlic and sauté for 30 seconds. Add the spinach and chicken broth, and cook an additional 4 minutes.
    4. Use a fork to pull out the flesh of the squash. Add the squash “noodles” and the chicken to the skillet. Heat for 2 minutes, mixing well. Top with the Parmesan cheese. Divide among 5 bowls and serve.
    Fiber Focused
    Veggie Rich
    Dinner
    Gluten-Free
    Main Dish
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      24g

    • Potassium
      750mg
      16%

    Ingredients

    spaghetti squash
    1 (about 4 lb)

    Extra Virgin Olive Oil (divided)
    3 tbsp

    boneless, skinless chicken breasts (cut into 1-inch cubes)
    1 lbs

    dried oregano
    1/4 tsp

    black pepper
    1/4 tsp

    broccoli (chopped into florets, about 3 1/2 cups total)
    2 heads

    red bell pepper (diced)
    1

    garlic (minced)
    2 clove

    baby spinach
    3 cup

    fat-free, low sodium chicken broth
    1 cup

    freshly grated parmesan cheese
    3 tbsp

  • Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    How to Make Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    No need to fire up the oven to bake these potatoes – cooking them in the Instant Pot saves times and cuts down on the power bill. Plus, with this “all-in-one” recipe, you can use your multi cooker in place of a skillet as well by cooking the chicken sausage and zucchini mixture using the browning function. 

    This recipe orginally appeared in The Instant Pot Diabetes Cookbook. 

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    30 min cook time


    4servings


    1 stuffed potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute/Browning button. When hot, add 1 Tbsp. oil, tilt the pressure cooker pot to coat bottom lightly. Add sausage and cook 3 minutes or until beginning to brown on edges. Add 1/3 cup of the water, the zucchini, 3/4 cup of the onion and oregano, cook 3 minutes or until zucchini is tender crisp, scraping up browned bits. Place in a medium bowl with hot sauce and remaining 1 Tbsp. oil. Cover to keep warm.
    2. Put a steamer basket in the pressure cooking pot and add the remaining water. Top with the potatoes. Lock the lid in place and close the seal valve. Press the Cancel button and reset to Manual for 18 minutes. When time ends, use a 10-minute natural pressure release, then a quick pressure release.
    3. When valve drops, carefully remove the lid. Remove potatoes with tongs (or a fork). Split potatoes almost in half and fluff with a fork. Add the salt and pepper to the sausage mixture and spoon equal amounts over each potato. Top with the cheese and remaining 1/4 cup green onion.
    Fiber Focused
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed potato


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      1580mg
      34%

    Ingredients

    extra virgin olive oil (divided use)
    2 tbsp

    fully cooked Italian-style chicken sausage links, such as Al Fresco (chopped)
    2 links (6 oz total)

    water (divided use)
    2 cup

    zucchini (chopped)
    1

    green onion (scallion) (chopped, divided use)
    1 cup

    dried oregano
    1/2 tsp

    hot sauce, such as Frank’s
    1 tsp

    russet or baking potatoes (pierced in several areas with a fork)
    4 (8-oz each)

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    reduced-fat blue cheese (crumbled)
    1 oz