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  • Roasted Rainbow Carrots

    Roasted Rainbow Carrots

    How to Make Roasted Rainbow Carrots

    Rainbow carrots are purple, yellow, white, and orange and can be found at many grocery stores. If you can’t find rainbow carrots, regular orange carrots can be substituted. Roasting these carrots makes them a great finger food for kids!


    10 min prep time


    30 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Spray a baking sheet with cooking spray.

    2. Peel and cut the carrots into equal-size rounds and wedges, each about 1/2 inch in size.

    3. Place the carrots on the baking sheet. Drizzle the olive oil over the carrots and mix well. Sprinkle with pepper.

    4. Bake for 30 minutes, until soft and crinkly. Remove to a bowl or platter and serve.

    Veggie Rich
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      430mg
      9%

    Ingredients

    nonstick cooking spray
    1

    rainbow carrots
    2 lbs

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Roasted Turkey & Vegetables

    Roasted Turkey & Vegetables

    How to Make Roasted Turkey & Vegetables

    This dish is great with a side of roasted or mashed sweet potatoes. It’s a great option for Thanksgiving if you don’t want to cook an entire turkey.


    15 min prep time


    60 min cook time


    6servings


    4 oz turkey and 1/4 vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking dish with nonstick cooking spray.
    2. Toss the celery, carrots, onion, cabbage, and thyme together and place in the pan. Pour the chicken broth over the vegetables.
    3. Remove the skin from the turkey breast. Place the turkey bone side down on top of the vegetables. Drizzle the turkey and vegetables with the olive oil. Sprinkle them with the all-purpose seasoning and black pepper.
    4. Roast the turkey and vegetables in the oven for 1 hour, or until the internal temperature of the turkey is 165° F.
    5. When the dish comes out of the oven, set the turkey on a cutting board to rest. Remove the thyme stems and stir the vegetables.
    6. Slice the turkey into 4-oz portions and serve each with ¼ of the vegetable mixture.
    Low Carb
    Comfort Food
    Main Dish
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      4 oz turkey and 1/4 vegetable mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    stalks celery (chopped)
    2

    small carrots (peeled and chopped)
    3

    onion (chopped)
    1

    head green cabbage (chopped)
    1/2

    fresh thyme
    5 sprig

    fat-free low-sodium chicken broth
    1 cup

    bone-in turkey breast half
    2 1/2 lbs

    olive oil
    1 tsp

    salt-free all-purpose seasoning (such as Mrs. Dash)
    1 tbsp

    ground black pepper
    1/2 tsp

  • Turkey & Barley Soup

    Turkey & Barley Soup

    How to Make Turkey & Barley Soup

    This soup is a great way to use up leftover Thanskgiving turkey, or you could use cooked chicken or other cooked protein. It’s quick an easy to make, and makes enough to feed a crowd (or have plenty of leftovers for meal prepping)! Barley provides a nutty flavor and chewy texture, but you could use another grain like brown rice or quinoa.


    15 min prep time


    25 min cook time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a soup pot over medium-high heat.
    2. Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
    3. Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
    4. Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
    Comfort Food
    Appetizers
    Main Dish
    Sides
    Soup
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      45mg

      15%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    1 tbsp

    medium onion (peeled and diced)
    1

    medium carrots (diced (about 1 1/2 cups))
    2

    stalks celery (diced)
    2

    sliced mushrooms
    8 oz

    quick cooking barley
    1/2 cup

    fat-free low-sodium chicken broth
    4 cups

    water
    2 cups

    cooked turket breast (shredded or diced)
    2 cups (about 10 oz)

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

  • Eggs Benedict with Silken Hollandaise Sauce

    Eggs Benedict with Silken Hollandaise Sauce

    How to Make Eggs Benedict with Silken Hollandaise Sauce

    There are some rich foods that aren’t easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that’s done here successfully. The silken tofu gives the sauce a velvety mouth feel that’s unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.

    For a vegetarian version, try with seasoned, steamed spinach, kale, or roasted asparagus in place of the ham.

    Find this recipe and more in our cookbook, The All-Natural Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    20 min prep time


    10 mintues cook time


    6servings


    1 topped muffin half

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.
    2. Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.
    3. Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.
    4. Fresh Fact: To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.
    French
    Sauces
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 topped muffin half


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      175mg

      58%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      255mg
      5%

    Ingredients

    organic silken tofu (about 1/2 cup, undrained)
    4 oz

    lemon juice
    2 tbsp

    evaporated skim milk
    2 tbsp

    unsalted butter
    1 tsp

    Dijon Mustard
    2 tsp

    Worcestershire sauce
    1 tsp

    cayenne pepper
    1 pinch

    whole-wheat English muffins (split in half and toasted)
    3

    deli-style smoked ham (pan-grilled or oven heated)
    6 (3/4 oz) slices

    eggs (Poached, see Fresh Fact)
    6

  • Turkey Sloppy Joes

    Turkey Sloppy Joes

    How to Make Turkey Sloppy Joes

    This family staple is perfect for a quick and easy weeknight dinner! Using ground turkey instead of beef makes for a lighter version of this comfort classic.

    Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet and saute the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
    2. Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns, if desired (not included in nutrition analysis).
    Kid Friendly
    Comfort Food
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      30g

    • Potassium
      660mg
      14%

    Ingredients

    canola oil
    2 tsp

    onion(s) (chopped)
    1 cup

    green bell pepper (chopped)
    1 cup

    lean ground turkey
    1 lbs

    no-salt-added tomato sauce
    1 cup

    brown sugar
    1 tsp

    ketchup
    1/2 cup

    crushed red pepper flakes
    1 tsp

    red wine vinegar
    2 tsp

    black pepper
    1/4 tsp

  • Cajun-Style Corn Soup

    Cajun-Style Corn Soup

    How to Make Cajun-Style Corn Soup

    Letting this soup simmer for an hour creates a thick, rich soup, perfect for a cold day. It’s well worth the wait!


    30 min prep time


    80 min cook time


    12servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender. Add the flour and cook, stirring constantly, until bubbly.

    2. Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.

    3. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.

    4. Reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.

    Soup
    Dinner
    Lunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      16g

    • Potassium
      710mg
      15%

    Ingredients

    canola oil
    1 tbsp

    onion(s) (chopped)
    1 1/2 cup

    green onions (sliced)
    5 stalks

    green bell pepper (chopped)
    1 whole

    garlic (chopped)
    2 clove

    all-purpose flour
    1/2 cup

    water
    5 cup

    boneless, skinless chicken thighs (chopped)
    4

    canned diced tomatoes
    1 (14.5 oz) can

    fresh tomatoes (chopped)
    2 cup

    no-salt-added tomato paste
    6 oz

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    reduced fat turkey sausage crumbles, such as Jimmy Dean (cooked)
    12 oz

    frozen corn
    32 oz

    lean cooked ham (chopped)
    4 oz

  • Mango Mango Salad with Chicken

    Mango Mango Salad with Chicken

    How to Make Mango Mango Salad with Chicken

    Traditional chicken salad is made a little more lively with the addition of mango!

    Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. 


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mayonnaise and green onions in a small bowl, cover, and chill. Combine the chicken, mango, and bell pepper in a large bowl.
    2. Combine the vinegar, lemon juice, and sugar in a container with a tight lid. Shake well. Add lemon mixture to the mayonnaise and green onion mixture and stir well.
    3. Pour the dressing over the chicken and mango, toss well, and chill for 30 minutes. To serve, spoon onto a plate lined with lettuce leaves.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Comfort Food
    Quick & Easy
    Lunch
    Gluten-Free
    No Cook
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      16g

    • Potassium
      360mg
      8%

    Ingredients

    light mayonnaise
    1/3 cup

    green onions (chopped)
    3 stalks

    cooked chicken breast (diced)
    2 cup

    mango (chopped)
    2 cup

    green bell pepper (seeded and chopped)
    1

    Apple Cider Vinegar
    1 tbsp

    lemon juice
    2 tbsp

    sugar
    1 tsp

    romaine lettuce
    18 leaves

  • “Spaghetti” and Meatballs

    “Spaghetti” and Meatballs

    How to Make “Spaghetti” and Meatballs

    Spaghetti squash has a fraction of the carbs and calories of regular spaghetti, making this revamped childhood favorite a hearty meal you can enjoy any day of the week!

     


    25 min prep time


    50 min cook time


    4servings


    2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water and place whole squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes, or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half lengthwise; remove and discard seeds with a spoon. Scrape inside of squash with a fork, shredding into noodle-like strands. Cover to keep warm.
    2. Meanwhile, in a large bowl, combine ground beef, bread crumbs, 2 tablespoons Parmesan cheese, 1/4 cup water, the parsley, egg, garlic powder, and pepper; gently mix until well combined. Form mixture into 8 equal-sized meatballs.
    3. Coat a large skillet with cooking spray. Cook meatballs over medium heat 8 to 10 minutes or until browned, turning them occasionally. Add spaghetti sauce and remaining 1/2 cup water. Cover and cook 10 to 15 minutes or until meatballs are no longer pink in center.
    4. Serve the spaghetti squash topped with sauce and meatballs. Sprinkle with remaining 1 tablespoon Parmesan cheese just before serving.
    Comfort Food
    Italian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      29g

    • Potassium
      930mg
      20%

    Ingredients

    small spaghetti squash
    1

    very lean ground beef (95% lean)
    1 lbs

    plain bread crumbs
    1/4 cup

    grated, reduced-fat Parmesan cheese (divided)
    3 tbsp

    water (plus extra for cooking squash, divided)
    3/4 cup

    chopped fresh parsley
    2 tbsp

    eggs
    1

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    low-sodium spaghetti sauce
    2 cup

  • Slow-Cooked Meat Loaf

    Slow-Cooked Meat Loaf

    How to Make Slow-Cooked Meat Loaf

    Cooking this meat loaf in a slow cooker means you can come home to a ready-to-eat dinner after a long day at work! Ground turkey replaces beef to make this comfort classic more diabetes-friendly.

    This recipe can be found in The New Soul Food Cookbook for People with Diabetes. 


    15 min prep time


    6 hr cook time


    8servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine eggs, milk, bread crumbs, onion, salt, sage, fennel, and mushrooms in a large bowl. Break up ground turkey over mixture and stir well to combine.
    2. Shape into a round loaf; place in a 5-quart slow cooker. Cover and cook on low until a meat thermometer reads 165°F, 5–6 hours. (Or, if desired bake in 350°F oven [325°F for a convection oven] for 35–45 minutes until meat reaches an internal temperature of 165°F.)
    3. Whisk ketchup, brown sugar, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf. Return to slow cooker and cook on low until heated through, about 15 minutes. Let stand 10 minutes before cutting.
    Kid Friendly
    Comfort Food
    Slow Cooker
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      135mg

      45%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      26g

    • Potassium
      390mg
      8%

    Ingredients

    eggs
    2

    1% milk
    3/4 cup

    dried seasoned bread crumbs
    2/3 cup

    dried minced onion
    2 tsp

    salt
    1/2 tsp

    dried sage
    1/2 tsp

    fennel seeds
    1/2 tsp

    white (button) mushrooms (finely diced)
    1/2 cup

    lean ground turkey
    2 lbs

    ketchup
    1/4 cup

    brown sugar
    2 tbsp

    mustard powder
    1 tsp

    Worcestershire sauce
    1/2 tsp

  • One-Bite Spaghetti Squash Cups

    One-Bite Spaghetti Squash Cups

    How to Make One-Bite Spaghetti Squash Cups

    Since this recipe only uses half of the cooked spaghetti squash, use the other half for another tasty recipe. An easy idea is to scrape out the squash and sauté it with a little pesto sauce. This makes for a two-ingredient side dish that’s packed with flavor!


    15 min prep time


    50 mintues cook time


    12servings


    2

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water; place squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half, lengthwise. Remove and discard seeds with a spoon. With a fork, scrape the inside of one half, shredding it into noodle-like strands. Place shredded squash in a large bowl. Reserve remaining half for later use.

    2. Meanwhile, in a small skillet over medium-low heat, heat oil until hot. Cook onion and garlic 3 to 4 minutes or until softened, stirring occasionally; add to squash.

    3. Add cream cheese to squash mixture and mix until thoroughly combined. Stir in egg, poultry seasoning, and pepper.

    4. Preheat oven to 400 degrees F. Coat 1 (24-cup) mini muffin tin with cooking spray. Spoon equal amounts of squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top of each. Bake 25 to 30 minutes or until lightly browned. Let cool slightly, then remove from muffin tin and serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      2


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      70mg
      1%

    Ingredients

    spaghetti squash
    3 lbs

    olive oil
    2 tbsp

    finely chopped onion
    1/2 cup

    garlic (minced)
    2 clove

    cream cheese (cut into 1/2-inch chunks, softened)
    1/2 (8-ounce) package

    eggs
    1 whole

    poultry seasoning
    1/2 tsp

    black pepper
    1/8 tsp

    dried cranberries (for garnish)
    1/2 cup