The Super Diabetes Site

Category: Recipe

  • Zucchini Lasagna Skillet

    Zucchini Lasagna Skillet

    How to Make Zucchini Lasagna Skillet

    This is a great low-carb version of traditional lasagna. You can also serve this dish over whole grain pasta.


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a large sauce pan over high heat. Add the zucchini and boil for two minutes. Drain well and set the cooked zucchini aside in a colander to continue draining.
    2. In a large sauté pan, add the olive oil over medium heat. Add the turkey, Italian seasoning and garlic and sauté, breaking up the turkey to crumble it. Sauté for 5-6 minutes or until the turkey is just cooked through.
    3. Add the marinara sauce and bring to a simmer. Simmer for two minutes, then stir in the drained zucchini. Continue to simmer for 2 more minutes.
    4. Stir in both cheeses and stir until melted.
    Low Carb
    Italian
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      590mg
      13%

    Ingredients

    water
    4 cup

    medium zucchinis (shaved into strips with a peeler, omitting center seeds)
    2

    olive oil
    1 tsp

    lean ground turkey
    8 oz

    Italian seasoning
    1 tbsp

    garlic (minced or grated)
    3 clove

    reduced-sodium marinara sauce
    1 1/2 cup

    skim ricotta cheese
    1/2 cup

    Parmesan cheese (freshly shredded)
    3 tbsp

  • Zucchini Noodles with Turkey Meatballs

    Zucchini Noodles with Turkey Meatballs

    How to Make Zucchini Noodles with Turkey Meatballs

    Try this low carb, heart-healthy version of spaghetti and meatballs! Replacing spaghetti noodles with spiralized zucchini more less carbs, more fiber, and more servings of vegetables.


    20 min prep time


    4servings


    1 cup zucchini noodles + 3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray.
    2. Mix the turkey, garlic, oregano, parsley, dried onion, parmesan cheese, egg, and oatmeal in a bowl and mix well.
    3. Scoop the meat mixture into 12 meatballs and lay them on the baking sheet.
    4. Bake the meatballs for 25-30 minutes or until cooked through and they reach an internal temperature of 165 degrees F.
    5. While the meatballs are cooking, use a julienne peeler, a spiralizer, or mandolin set on the julienne setting and cut the zucchini into “noodles”. Place the noodles in a large microwave dish with a lid and microwave for 2 minutes.
    6. Heat the marinara sauce in a large sauce pan. Add the cooked meatballs to the hot sauce and pour over zucchini noodles.
    Fiber Focused
    Italian
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup zucchini noodles + 3 meatballs


    • Amount per serving



      Calories





      400

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.4g

        22%
      • Trans Fats
        0.2g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      35g

    • Potassium
      1320mg
      28%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/4 lbs

    garlic (minced)
    2 clove

    dried oregano
    1 tbsp

    fresh Italian parsley (finely chopped)
    1/4 cup

    dried minced onion
    1 tsp

    eggs (slightly beaten )
    1

    almond flour
    3 tbsp

    lower-sodium marinara sauce
    2 cup

    medium zucchini
    4

  • Zucchini and Date Muffins

    Zucchini and Date Muffins

    How to Make Zucchini and Date Muffins

    These make a great grab-and-go breakfast for the road. You can also make this recipe into a loaf of zucchini bread if you want. Just increase the cooking time to 50-60 minutes.


    15 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Lightly spray a muffin tin or line with paper muffin cups. Set pan aside.
    2. In a medium bowl, combine Splenda brown sugar blend, unsweetened applesauce, oil, egg whites and vanilla; mix well. Set aside.
    3. In a large bowl, combine flour, oats, baking powder, baking soda, salt, cinnamon and dates.
    4. Make a well in the center of the dry ingredients. Add sugar (wet) mixture to dry ingredients all at once and mix well.
    5. Stir in zucchini. Equally portion batter among the 12 muffin cups.
    6. Bake for 30 minutes or until toothpick inserted in center comes out clean.
    Breakfast and Brunch
    Foodie
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      175mg
      4%

    Ingredients

    Cooking spray or 12 paper muffin cups
    1

    low-calorie brown sugar substitute
    1/3 cup

    applesauce (unsweetened)
    1/2 cup

    canola oil
    1/4 cup

    egg whites
    4

    vanilla extract
    1 tsp

    whole wheat flour
    1 cup

    old fashioned, rolled oats
    1 cup

    baking powder
    2 tsp

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground cinnamon
    1 tsp

    pitted dried dates (chopped)
    1/4 cup

    zucchini (shredded)
    2 cup

  • Zucchini and Fresh Corn Succotash

    Zucchini and Fresh Corn Succotash

    How to Make Zucchini and Fresh Corn Succotash

    Cook fresh corn on the cob for this recipe by simmering it in boiling water for 8 minutes. Let the ears of corn cool, and then use a sharp knife to cut the kernels off the cob.


    20 min prep time


    13 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a large skillet over medium-high heat. Add the onion and sauté for 5-6 minutes or until the onions start to turn clear.
    2. Add the garlic and zucchini and sauté for 4-5 more minutes until the zucchini is just starting to soften.
    3. Add the corn and sauté for 2-3 minutes. Then add remaining ingredients until heated through.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Sides
    Vegetarian
    Foodie
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (diced)
    1

    medium ears of fresh corn on the cob (cooked and kernels cut off the cob)
    4

    black beans (drained and rinsed)
    1 (14.5-ounce) can

    fresh parsley (chopped)
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Zippy Cucumber Crunch

    Zippy Cucumber Crunch

    How to Make Zippy Cucumber Crunch

    A light summer salad that makes a great side or snack. The crunchy cucumber is extra refreshing this time of year! Pack this salad along with some sandwiches for your next day trip to the pool or beach.


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the cucumbers, salt, and ice water. Cover and chill for 1 hour, then drain and return the cucumbers to the bowl.
    2. Add the remaining ingredients and mix until well combined. Cover and chill for at least 2 hours before serving.
    Low Sodium
    Low Carb
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      104mg

      5%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    Ingredients

    large cucumbers (peeled and sliced)
    2

    salt
    1 tsp

    ice water
    3 cup

    green onion (scallion) (thinly sliced)
    4

    small green bell pepper ( chopped)
    1/2

    sour cream (reduced-fat)
    1/4 cup

    white vinegar
    1 tbsp

    sugar
    1 tbsp

    black pepper
    1/8 tsp

  • Yaya’s Vegetable Paella

    Yaya’s Vegetable Paella

    How to Make Yaya’s Vegetable Paella

    Most paellas are made with seafood or chicken, but this vegetarian version is still tasty and authentic. You can also add additional non-starchy vegetables to the mix if you want!


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in medium frying pan over medium heat. Sauté pepper and green beans for 2 minutes.
    2. Add remaining ingredients except lima beans and artichoke hearts and bring to a boil. Cover, reduce heat, and simmer 20 minutes.
    3. Add lima beans and artichokes, stir, cover, and cook 5 more minutes.
    Latin American
    Dinner
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        4g

        14%

    • Protein
      5g

    Ingredients

    olive oil
    1 tbsp

    medium green bell pepper (cut in 4 pieces)
    1

    fresh green beans (cut in 1/2-inch pieces (or use frozen))
    1/2 cup

    medium tomato (peeled and diced)
    1

    short-grain rice
    1 cup

    garlic (crushed)
    6 clove

    fresh parsley (chopped)
    1/2 tsp

    annatto (ground)
    1/4 tsp

    salt
    1/2 tsp

    water
    2 cup

    canned lima beans (rinsed and drained)
    1/2 cup

    artichoke hearts (drained and chopped)
    1/2 cup

  • Winter Squash with Oat and Walnut Crumble Topping

    Winter Squash with Oat and Walnut Crumble Topping

    How to Make Winter Squash with Oat and Walnut Crumble Topping

    The huge timesaver in this recipe is using frozen winter squash, which is surprisingly delicious. This makes a great fall side dish. If you don’t like squash, you could substitute sweet potatoes for it in this recipe.


    10 min prep time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. In a small bowl mix together the squash and cinnamon.
    3. In another small bowl, mix together the crumble topping, using your hands.
    4. Pour the squash into a round baking dish. Spread the crumble topping evenly over the squash.
    5. Bake for 20 minutes.
    Low Sodium
    Veggie Rich
    Comfort Food
    Vegetarian
    Sides
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    packages frozen mashed winter squash (2 (12-ounce) packages, thawed)
    2

    ground cinnamon
    1/2 tsp

    walnuts, chopped (chopped)
    1/4 cup

    old-fashioned rolled oats
    1/4 cup

    margarine (trans-fat-free, diced)
    1 tbsp

    low-calorie brown sugar substitute
    2 tbsp

  • Winter Salad with Citrus

    Winter Salad with Citrus

    How to Make Winter Salad with Citrus

    Salads aren’t just for summer, they’re for winter too especially when you can throw in some citrus fruits, which are in season for the winter!


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the dressing ingredients in a bowl.
    2. Combine the greens, grapefruit, oranges, onion and walnuts. Add dressing and toss to coat.
    Veggie Rich
    Low Sodium
    Snacks
    Vegetarian
    Holidays & Entertaining
    Sides
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    Ingredients

    mixed greens
    6 cup

    grapefruit sections
    1 cup

    orange sections
    1 cup

    red onion (thinly sliced)
    1 cup

    toasted walnuts (coarsely chopped)
    1/4 cup

    raspberry vinegar
    2 tbsp

    orange juice
    1 tbsp

    balsamic vinegar
    1 tbsp

    olive oil
    1 tbsp

    sugar
    1/2 tsp

    pepper
    1/4 tsp

    soy sauce
    1/2 tsp

    mustard powder
    1/4 tsp

    salt
    1/8 tsp

  • Wild Mushroom Soup

    Wild Mushroom Soup

    How to Make Wild Mushroom Soup

    If you can’t find the assorted mushrooms that this recipe calls for, regular white button mushrooms work just as well.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    15 min prep time


    30 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a soup pot over medium-high heat. Add the onion and celery and sauté until the onions turn clear, about 5 minutes.
    2. Add the mushrooms and sauté until soft and all the liquid is evaporated, about 10 to 12 minutes. Add the garlic and sauté 1 more minute.
    3. Add the flour to the mushrooms and sauté for 2 minutes, then add the broth and stir well, scraping up the bits at the bottom of the pan.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce it to a simmer for 10 minutes.
    5. Add the evaporated milk and simmer for 1 minute. Remove the bay leaf and then puree the soup with an immersion blender or in batches in a stand blender. Ladle into bowls and garnish with additional sauteed sliced mushrooms, if desired.
    Low Sodium
    Veggie Rich
    Sides
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    olive oil
    1 tsp

    onion(s) (diced)
    1

    celery (diced)
    1 stalks

    assorted mushrooms ((cremini, shitake, oyster, white), sliced)
    16 oz

    garlic (minced)
    2 clove

    flour
    2 tbsp

    low sodium, fat-free chicken broth
    4 cup

    bay leaves
    1

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    evaporated skim milk
    1/2 cup

    additional sauteed and sliced mushrooms (optional, for garnish)
    1/4 cup

  • Whole Wheat Sweet Potato Pancakes

    Whole Wheat Sweet Potato Pancakes

    How to Make Whole Wheat Sweet Potato Pancakes

    You can substitute canned pumpkin in this recipe for pumpkin pancakes and instead of cinnamon use pumpkin pie spice.


    15 min prep time


    10 min cook time


    10servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine oats, wheat germ, and yogurt. Let stand until oats soften. Mix in egg, egg whites, vanilla, skim milk and mashed sweet potato.

    2. In a large bowl, mix together whole-wheat flour, baking powder, baking soda, salt, cinnamon, and Splenda.

    3. Make a well in the center of the dry ingredients. Pour entire wet mixture into the well and fold together until completely incorporated.

    4. Coat a griddle or non-stick skillet with cooking spray and heat over medium heat. Use 1/3 cup batter for each pancake and cook until brown on bottom and some bubbles begin to break around edges. Turn pancake over and cook until brown and slightly firm to the touch in the center.

    5. Repeat procedure for remaining 9 pancakes.

    Kid Friendly
    American
    Vegetarian
    Holidays & Entertaining
    Foodie
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      20mg

      7%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      8g

    • Potassium
      250mg
      5%

    Ingredients

    old-fashioned rolled oats
    1/3 cup

    wheat germ
    1/3 cup

    Plain Nonfat Greek yogurt
    1 cup

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    skim milk
    1 cup

    mashed sweet potatoes
    1 cup

    whole wheat flour
    1 cup

    baking powder
    1 1/2 tsp

    baking soda
    1 tsp

    salt
    1/4 tsp

    ground cinnamon
    2 tsp

    low-calorie sugar substitute
    1/3 cup

    nonstick cooking spray
    1 whole