The Super Diabetes Site

Category: Recipe

  • Green Chile Corn Chowder

    Green Chile Corn Chowder

    How to Make Green Chile Corn Chowder

    This creamy chowder is packed full of corn, zucchini, and squash, accented with a hint of chile. Reduced fat cheeses and cream create a healthier chowder.

    If you have trouble finding condensed cheese soup, substitute 8 oz processed cheese spread (such as velveeta) and an additional 1 cup fat-free half-and-half.

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    20 min prep time


    28 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat oil and add garlic, corn, zucchini, and chiles. Saute over medium heat, stirring often, until zucchini starts to soften, 10-12 minutes. Set aside.
    2. In a large pot, combine condensed soup, water, and half-and-half. Simmer, stirring occasionally, for 8-10 minutes.
    3. Add corn mixture to chowder. Simmer, stirring, until heated through, 10-12 minutes.
    4. To serve, ladle into individual bowls and garnish with cheese.
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      9g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    3 clove

    frozen corn
    4 cup

    large zucchini (chopped into 1/4-inch pieces)
    2

    canned green chiles
    1 cup

    reduced-sodium condensed cheese soup
    2 (10.75 oz) cans

    water
    1 1/2 cup

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

    reduced fat cheddar cheese (shredded)
    1 cup

  • Mini Apple Chimichanga

    Mini Apple Chimichanga

    How to Make Mini Apple Chimichanga

    This hand-held apple fritter is easy to make. Whole wheat tortillas are filled with a sweet apple filling and baked to perfection.

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    15 min prep time


    15 min cook time


    4servings


    1 chimichanga

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F
    2. In a medium-sized saucepan, combine apples, 2 tbsp Splenda, cinnamon, and water. Bring to a boil, and cook until apples are soft. Remove from heat. Cool to room temperature.
    3. To build the chimichangas, pile 2 tsp apple filling on each tortilla and fold each end over the filling. Roll the tortillas up and secure each one with a toothpick. Lightly coat the tortillas with cooking spray. Place folded tortillas seam side down on baking sheet. Sprinkle evenly with remaining granulated sweetener. Bake for 5 minutes, then turn over and bake 5 minutes more.
    4. Remove chimichangas from the baking sheet and place on individual plates. If desired, garnish with a scoop of ice cream or a dollop of whipped cream.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mexican/Southwestern
    Budget Friendly
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chimichanga


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      170mg
      4%

    Ingredients

    apple (cored and chopped)
    2

    zero-calorie granulated sweetener, such as splenda (divided use)
    3 tbsp

    ground cinnamon
    1/2 tsp

    water
    1/4 cup

    8-inch whole wheat flour tortillas
    4

    nonstick cooking spray
    1

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Powerhouse Kale Salad

    Powerhouse Kale Salad

    How to Make Powerhouse Kale Salad

    A vegetarian, low-carb salad might not sound like a filling meal, but this powerhouse is loaded with protein and leafy greens that that will power you through your day. Main course salads like this are a great way to get more vegetables in your diet.

    Find this recipe and more in our cookbook Designed for One! To order directly from the American Diabetes Association, click here


    10 min prep time


    1serving


    4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium bowl and toss until well coated
    Fiber Focused
    Veggie Rich
    Gluten-Free
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      4 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      200mg

      67%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      819mg
      17%

    Ingredients

    baby kale and greens, such as Dole Power Up Greens
    3 cup

    hard-boiled egg (peeled and chopped)
    1

    grape tomatoes (halved)
    1/2 cup

    cucumber (sliced)
    1/2 cup

    red onion (chopped)
    1/4 cup

    Apple Cider Vinegar
    1 1/2 tbsp

    canola oil
    1 tbsp

    capers
    2 tsp

    dried oregano
    1/2 tsp

    salt
    1 pinch

    reduced fat swiss cheese (torn into small pieces)
    1 slice

  • Summer Main Dish Salad

    Summer Main Dish Salad

    How to Make Summer Main Dish Salad

    Let this hearty salad, featuring grilled sirloin steak, loads of vegetables, and a garlicky vinaigrette, take center stage at your table this summer!

    Find this recipe and more in our cookbook, Complete Month of Meals, where you can mix and match recipes to make meal planning easy! To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    4servings


    3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook corn according to package directions.
    2. In a small saucepan, heat oil; add garlic and saute until brown.
    3. Remove from heat and cool; strain and reserve oil; discard garlic.
    4. In a large bowl, combine reserved oil, vinegar, mustard, pepper, and sugar. Add 1/2 teaspoon salt, if desired.
    5. Combine oil mixture with corn, sirloin, potatoes, green onions, carrots, and both kinds of peppers. Mix well, cover, and chill.
    6. Serve in a bowl lined with salad greens.
    Veggie Rich
    Fiber Focused
    Grilling
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.2g

    • Cholesterol
      50mg

      17%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      30g

    • Potassium
      960mg
      20%

    Ingredients

    frozen corn kernels
    1 cup

    canola oil
    4 tsp

    garlic (sliced)
    3 clove

    red wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    black pepper (to taste)
    1/4 tsp

    sugar
    1/4 tsp

    grilled sirloin
    12 oz

    cooked potatoes (cut into cubes)
    1 cup

    green onions (sliced)
    1 cup

    carrots (thinly sliced)
    1/2 cup

    red bell pepper (diced)
    1 cup

    green bell pepper (diced)
    1 cup

    salad greens
    4 cup

  • Mediterranean Unstuffed Peppers

    Mediterranean Unstuffed Peppers

    How to Make Mediterranean Unstuffed Peppers

    This quick meal for one is perfect for a weeknight dinner. Use leftover cooked rice if you have it, or make a larger batch and freeze the rest for another night.

    For more single-serving recipes, check out our cookbook, Designed for One!, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    12 min cook time


    1serving


    1 pepper with 1 1/4 cup beef mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins, and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.
    2. Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.
    3. Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    1 Serving



    • Serving Size

      1 pepper with 1 1/4 cup beef mixture


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        23g

    • Protein
      27g

    • Potassium
      664mg
      14%

    Ingredients

    93% lean ground beef
    3 oz

    onion(s) (chopped)
    1/4 cup

    roasted, salted, hulled pumpkin seeds
    1 1/2 tbsp

    water
    1/2 cup

    cooked brown rice
    1/3 cup

    no salt added tomato sauce
    3 tbsp

    raisins
    2 tbsp

    ground cinnamon
    1/2 tsp

    medium green or red bell pepper (halved lengthwise and seeded)
    1

    salt
    1/8 tsp

    low fat plain Greek yogurt
    2 tbsp

  • Citrus-Tarragon Chicken Kabobs

    Citrus-Tarragon Chicken Kabobs

    How to Make Citrus-Tarragon Chicken Kabobs

    Meat is typically the first thing that comes to mind when we think about grilling, but grilled vegetables can taste just as good! When we asked football players Blake and Reid Fergeuson for a recipe that reminded them of mom, they sent us this perfect summer dish. ADA dietitian Shamera Robinson was impressed. “Reid and Blake Ferguson’s kabob recipe already had a great mix of protein and veggies, so we didn’t have to make many tweaks. We simply added more of the colorful veggies to each kabob to give a wide variety of nutrients.”

    “I love to grill! I like making chicken, steak, brisket—you name it! Anything that can go on a grill I will cook it,” says Reid Ferguson.


    2 hr prep time


    15 min cook time


    12servings


    1 kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. If using bamboo skewers, soak them in water for 1 hour to keep from burning.
    2. Whisk together orange, lemon, lime zest and juice, minced garlic, tarragon, soy sauce, oil, salt, and pepper.
    3. Toss the chicken in the mixture until evenly coated. Cover and marinate in refrigerator for 2 hours.
    4. Cut bell pepper and onion into bite-sized pieces.
    5. Whisk together oil and balsamic vinegar.
    6. Assemble kabobs: divide chicken evenly between 12 kabobs. On each skewer, add 1-2 pieces bell pepper, 1-2 pieces onion, 1 cherry tomato, 1 mushroom, 1 slice zucchini, 1 baby potato, one round of corn and some pieces of chicken.
    7. Baste kabobs with balsamic vinaigrette.
    8. Grill kabobs directly over heat for about 10 to 15 minutes, turning 1/4 rotation every 2 to 3 minutes, or until the chicken is cooked through.
    Veggie Rich
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    12 Servings



    • Serving Size

      1 kabob


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      720mg
      15%

    Ingredients

    orange (zested and juiced)
    1

    lemon (zested and juiced)
    1

    lime (zested and juiced)
    1

    garlic (minced)
    4 clove

    fresh tarragon (minced)
    1 tbsp

    soy sauce
    1/4 cup

    vegetable oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

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

    green bell pepper
    1

    red bell pepper
    1

    white onion
    1

    cherry tomatoes
    12

    small button mushrooms
    12

    zucchini or yellow summer squash (cut into 12 slices)
    1

    baby golden potatoes
    12

    ears corn (cut into 12 rounds)
    1

    olive oil
    1/4 cup

    balsamic vinegar
    2 tbsp

  • Cold Pasta Salad

    Cold Pasta Salad

    How to Make Cold Pasta Salad

    A cookout just isn’t the same without mom’s pasta salad, and NFL linebacker Dont’a Hightower would agree! The cold pasta salad recipe from Dont’a Hightower’s mother stands out because she uses whole wheat spaghetti noodles. ADA nutrition team member Shamera Robinson, RD, applauds this approach. “Adding whole grains into your recipes is a simple way to bump up your fiber intake. To give it a boost, we increased the fiber even more by doubling the chopped veggies.”

    “[I] definitely need whole grains to keep myself fueled, especially during workouts and the season. I enjoy mixing quinoa and brown rice into meals whenever I can to complement the protein,” says Hightower.


    20 min prep time


    0 min cook time


    12servings


    1 cup pasta salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to directions on the box.
    2. While pasta is cooking, chop up all of the vegetables.
    3. Drain pasta and mix with the chopped vegetables.
    4. Add both dressings and salad supreme seasoning, and mix until combined.
    5. Chill and serve.
    Fiber Focused
    Comfort Food
    Vegetarian
    Quick & Easy
    Lunch
    Salads
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup pasta salad


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      7g

    • Potassium
      220mg
      5%

    Ingredients

    cucumber(s) (chopped)
    1

    green bell pepper (chopped)
    1

    grape or cherry tomatoes (halved)
    2 cup

    black olives (sliced, 4.25 oz, drained)
    1 can

    McCormick Perfect Pinch Salad Supreme Seasoning
    1/4 cup

    light Italian salad dressing
    1/2 cup

    light French salad dressing
    1/2 cup

    dry whole wheat spaghetti
    1 lbs

  • Chicken Soup

    Chicken Soup

    How to Make Chicken Soup

    Most families have a favorite soup they enjoy eating together and Brendon Ayanbadejo’s family is no different. Brendon, a former NFL linebacker, shared his mom’s chicken soup recipe as a way to honor her on Mother’s Day. One of the many things that make this recipe special is the homemade chicken broth. ADA registered dietitian, Shamera Robinson, agrees this is a smart approach. “Making your own broth helps to control how much salt you eat,” she says. “But don’t worry! If you’re in a hurry, then you can skip a few steps by using a low-sodium chicken broth from the store.”

    Ayanbedejo says certain ingredients make the soup sing: the whole chicken (with skin and bones); cilantro; and lime (added right before serving). “The way that all the flavors blend together—it tastes so good. Sometimes, I’ll make tortillas to have on the side with the soup,” he adds.


    20 min prep time


    2 hr cook time


    8servings


    1 cup of soup

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the broth first: In a large stock pot, add 8 cups of water, whole chicken, 2 of the celery sticks, ½ of the onion, 2 of the garlic cloves, 1 teaspoon salt, pepper to taste.
    2. Cover and bring to a boil. Reduce heat and let simmer for 1 hour.
    3. While the broth is simmering, dice the remaining celery sticks, the other half of the onion, the carrots, and the squash. Finely mince the remaining garlic cloves and jalapeño. Chop the ears of corn into 3-inch pieces.
    4. When the broth is done simmering, remove the chicken and set aside to cool. Strain broth and reserve the liquid in a bowl or other container (discard strained ingredients). Skim the fat off the top of the broth.
    5. Once the chicken is cool enough to handle, remove skin and discard. Remove meat from the bones and roughly chop.
    6. In the same pot, add all of the chopped vegetables, the chopped chicken, salt and pepper to taste, and bay leaves.
    7. Add the broth. The broth should cover everything in the pot by 2 inches. If not, add water and more salt.
    8. Cover and cook for 1 hour on low heat.
    9. Remove bay leaves before serving.
    10. Serve and top with cilantro
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Dinner
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup of soup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      570mg
      12%

    Ingredients

    whole chicken (fresh or thawed)
    1

    celery
    4 stalks

    onion(s)
    1 whole

    garlic
    4 clove

    carrot(s)
    2

    zucchini or yellow summer squash
    4

    jalapeño pepper
    1

    ears corn
    2

    water
    8 cup

    bay leaves
    2

    lime (juiced)
    2

    cilantro (chopped)
    1 bunch

  • Chicken and Roasted Pepper Lettuce Cups

    Chicken and Roasted Pepper Lettuce Cups

    How to Make Chicken and Roasted Pepper Lettuce Cups

    From Designed for One!, by Nancy S. Hughes. Available for order here.

    This recipe featured in:

     


    10 min prep time


    8 min cook time


    1serving


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Coat both sides of the chicken with cooking spray and cook 4 minutes on each side, or until no longer pink in the center. Place on cutting board, let cool 2–3 minutes, and chop.

    2. Meanwhile, combine the remaining ingredients, except the lettuce leaves, in a bowl.

    3. To assemble, line each leaf with the chopped chicken and top with the red pepper mixture.

    Mediterranean
    Grilling
    Sandwiches
    Cooking for 1 or 2
    Appetizers
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      830mg
      18%

    Ingredients

    chicken cutlet
    4 oz

    nonstick cooking spray
    1 whole

    roasted red pepper (chopped)
    2 oz

    no-salt-added garbanzo beans (rinsed and drained)
    1/3 cup

    red onion (finely chopped)
    2 tbsp

    pitted kalamata olives (coarsely chopped)
    4 whole

    fresh basil (chopped)
    1 tbsp

    Extra Virgin Olive Oil
    2 tsp

    red wine vinegar
    1 tsp

    romaine or Boston lettuce leaves
    2 leaves