The Super Diabetes Site

Blog

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Salad Bar Salsa With Grilled Flank Steak

    Salad Bar Salsa With Grilled Flank Steak

    How to Make Salad Bar Salsa With Grilled Flank Steak

    Author Robyn Webb says, “Salsa isn’t just tomatoes. Scour the salad bar and you’ll find a bevy of ingredients to make homemade salsa special. Paired with a juicy, but lean grilled steak, it’s a perfect summer meal.”


    15 min prep time


    8 min cook time


    4servings


    3 ounces, 1/3 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine all the ingredients for the salsa. Set aside.
    2. Trim any excess fat from the flank steak. Using a sharp knife, make 3 diagonal slashes across the top surface of the steak, cutting about 1/3 of the way through the steak. This will prevent it from curling up on the grill.
    3. Preheat the grill to medium-high heat. Coat the grill rack with cooking spray or prepare an oven broiler. Cover a broiler pan with foil. Coat the foil with cooking spray. Combine the paprika, chili powder, salt, and pepper. Brush both sides of the steak with the olive oil. Sprinkle both sides with the spice mixture. Grill the steak, about 4–6 inches from the heat source, for about 5 minutes per side or until desired doneness.
    4. Remove the steak from the oven onto a carving board. Let the steak stand for 5 minutes before slicing. Cut the steak diagonally across the grain into thin slices. Serve with the salsa.
    Veggie Rich
    Grilling
    Dinner
    Main Dish
    Sauces
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces, 1/3 cup salsa


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      24g

    • Potassium
      530mg
      11%

    Ingredients

    yellow corn
    1 cup

    cherry tomatoes (quartered)
    1 cup

    red onion (diced)
    1/4 cup

    green onion (scallion) (minced)
    2 tbsp

    fresh lime juice
    3 tbsp

    olive oil
    1/2 tbsp

    cayenne pepper
    1/4 tsp

    sugar
    1/4 tsp

    flank steak
    1 lbs

    paprika
    2 tsp

    chili powder
    1 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Salad Bar Gazpacho Salad

    Salad Bar Gazpacho Salad

    How to Make Salad Bar Gazpacho Salad

    This tasty salad uses a light tomato-based dressing and is packed with greens and other nutrient-rich veggies. Buy as many of these vegetables as you can precut from your grocer’s salad bar to save on prep time.


    10 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the beans, tomato, corn, cucumber, red onion, and cilantro.
    2. In a small bowl, whisk together the tomato juice, lime juice, olive oil, chili powder, salt, and pepper. Pour over the salad and mix gently. Serve over the mixed greens.
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    chickpeas, red kidney beans, or black beans (from salad bar or canned, drained and rinsed)
    2 cup

    tomato(es) (diced)
    1 1/2 cup

    corn
    2/3 cup

    cucumber(s) (diced)
    2/3 cup

    red onion (diced)
    3 tbsp

    cilantro (minced)
    2 tbsp

    tomato juice (low-sodium)
    1/4 cup

    fresh lime juice
    2 tbsp

    olive oil
    1 tbsp

    chili powder (mild or hot)
    1/2 tsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    mixed greens
    5 cup

  • Sage Stuffing

    Sage Stuffing

    How to Make Sage Stuffing

    Here’s a stuffing recipe that’s on the healthier side but will still thrill your guests. Our Sage Stuffing uses whole grain bread, omega-3 rich walnuts and cranberries to give it a holiday twist.


    15 min prep time


    1 hr cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Add the bread to a large bowl.
    2. Heat the olive oil in a large skillet over medium heat. Add the onions and celery, and sauté for 3 minutes. Add the walnuts and sauté for 2 minutes. Add in the sage and cook for 1 minute.
    3. Add the onion-sage mixture to the bread. Pour the hot chicken broth and egg over the onion-sage, and mix well (until moist). Add in the cranberries or cherries. Season well with salt and pepper. Add the mixture to a large casserole dish, and sprinkle with paprika. Bake for about 40-45 minutes, or until the top is browned and crusty.
    Fiber Focused
    Comfort Food
    Holidays & Entertaining
    Dinner
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      8g

    Ingredients

    day-old whole-grain bread (crusts removed, cut into small cubes)
    1 loaf (about 2 lbs)

    olive oil
    1 tbsp

    large onion (chopped)
    1

    large celery stalks (chopped)
    3

    walnuts (coarsely chopped)
    1/3 cup

    fresh sage (stems removed, coarsely chopped)
    1/2 bunch

    low sodium chicken broth (hot)
    3 cup

    egg (lightly beaten)
    1

    dried cranberries or cherries (coarsely chopped)
    1/2 cup

    salt and pepper to taste
    1

    paprika
    1 tsp

  • Rutabaga and Carrot Hash

    Rutabaga and Carrot Hash

    How to Make Rutabaga and Carrot Hash

    Root vegetables are in season during the colder months and make for great side dishes in the coming holidays too.


    30 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan combine the rutabaga, potatoes, carrots, garlic, bay leaf, salt and pepper to taste, broth and water. Bring to a boil over medium heat, reduce to a simmer, cover, and cook for 30 minutes until tender. Drain the vegetables, reserving 1/2 cup liquid. Remove and discard the bay leaf.

    2. With a potato masher, mas the vegetables with the reserved cooking liquid and the olive oil. Readjust seasonings if necessary and serve.

    Veggie Rich
    Sides
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    rutabaga (peeled, quartered and thinly sliced)
    1 lbs

    baking potatoes (peeled and thinly sliced)
    1/2 lbs

    carrot(s) (peeled and thinly sliced)
    1 1/2

    garlic (peeled)
    5 clove

    bay leaves
    1

    salt and pepper to taste
    1

    low sodium chicken broth (reduced-sodium, low-fat)
    2 cup

    water
    2 cup

    olive oil
    1 tbsp

  • Rosemary Roasted Cornish Game Hen

    Rosemary Roasted Cornish Game Hen

    How to Make Rosemary Roasted Cornish Game Hen

    Cornish game hens are a type of miniature chicken and can make a unique holiday meal. If you can’t find cornish game hens in the grocery store, you can make this same recipe with bone-in chicken breasts.


    15 min prep time


    4servings


    ½ game hen

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a large glass or metal baking dish with cooking spray.
    2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, garlic, salt (optional), black pepper, and minced rosemary.
    3. Cut each game hen in half lengthwise and remove the skin. Pat dry with a paper towel. Lay 4 rosemary sprigs on the bottom of the baking dish.
    4. Arrange the hens breast side up in the baking dish (one half on top of each of the rosemary sprigs). Brush each hen generously with marinade (using all of the marinade).
    5. Bake for 30–35 minutes or until the internal temperature reaches 165 degrees F.
    Low Carb
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      ½ game hen


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      130mg

      43%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    fresh rosemary (finely minced)
    1 tbsp

    black pepper
    1/4 tsp

    salt (optional)
    1/2 tsp

    garlic (minced or grated)
    2 clove

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    Cornish game hens (about 1 1/4 pounds each)
    2

    fresh rosemary
    4 sprig

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Roman-Style Rice and Herb-Stuffed Tomatoes (Pomodori Ripieni di Riso alla Romana)

    Roman-Style Rice and Herb-Stuffed Tomatoes (Pomodori Ripieni di Riso alla Romana)

    How to Make Roman-Style Rice and Herb-Stuffed Tomatoes (Pomodori Ripieni di Riso alla Romana)

    Author Amy Riolo says, “Stuffed tomatoes are one of the ultimate delicacies of the Roman diet and the pride of many home cooks—some of whom bake tiny, matchstick-size pieces of potato along with the tomatoes. Simple and delicious, they are a great accompaniment for grilled seafood and meat. Save this recipe for summer, when tomatoes are at their peak.”


    5 min prep time


    45 min cook time


    4servings


    1 tomato

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place rice and chicken stock in a saucepan. Bring to boil over a high heat. Cook, stirring constantly, for 20 minutes, or until rice is tender but firm (al dente). Add more water, 1/4 cup at a time, if rice begins to stick to the bottom of the pan. When rice is finished cooking, set aside.
    3. Meanwhile, wipe off the tomatoes, discard the stem without damaging the skin, and lay the tomatoes stem side down. Cut a round slice from the side opposite to the stem; you will be using it as a lid. With a melon scoop, scrape out the flesh of the tomato, being careful not to break the skin. Reserve the pulp and the juice.
    4. Chop the pulp and mix it with the juice (you can use a food processor). In a bowl, combine the pulp and juice with the rice, 3 tablespoons. olive oil, basil, mint, salt, and pepper.
    5. Stuff hollow tomatoes with the rice mixture. Cover with the tomato lids and arrange in a greased baking dish, standing the stuffed tomatoes with the lid side up. Drizzle with the remaining 1 tablespoon. olive oil and bake for 20–30 minutes, or until the tomatoes are cooked through. Serve hot or at room temperature.
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      505mg
      11%

    Ingredients

    arborio rice or calrose rice
    1/2 cup

    Homemade Chicken Stock, low-sodium chicken stock, or water
    1 cup

    beefsteak tomatoes
    4

    extra virgin olive oil, divided
    4 tbsp

    fresh basil (minced )
    1/4 cup

    minced mint
    1/4 cup

    unrefined sea salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp