The Super Diabetes Site

Tag: american

  • Turkey Sausage and Egg Casserole

    Turkey Sausage and Egg Casserole

    How to Make Turkey Sausage and Egg Casserole

    This egg casserole is on the lighter side, using egg substitute and reduced-fat cheese.


    10 min prep time


    1 hr cook time


    10servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degree F. Coat a 9×13 baking dish with cooking spray.

    2. In a medium bowl, whisk together nonfat milk, green onions, dry mustard, salt (optional), pepper, and egg substitute.

    3. Place bread cubes and sausage on the bottom of the baking dish, pour egg mixture evenly over bread and sausage. Top with cheddar cheese.

    4. Cover pan with aluminum foil and bake for 20 minutes. Remove foil and bake for an additional 40 minutes.

    5. Remove from oven and let cool for 20 minutes, then cut into 10 equal slices.

    Low Carb
    Kid Friendly
    American
    Holidays & Entertaining
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      10mg
      <1%

    Ingredients

    green onions (chopped)
    1/2 cup

    nonfat milk
    2 cup

    nonstick cooking spray
    1

    mustard powder
    1/2 tsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    egg substitute
    16 oz

    whole wheat bread (cut into 1/2–inch cubes)
    4 slice

    precooked turkey breakfast sausage patties (diced)
    3

    reduced-fat, shredded cheddar cheese
    1/4 cup

  • Apple, Cranberry, and California Dates Oatmeal Bake

    Apple, Cranberry, and California Dates Oatmeal Bake

    How to Make Apple, Cranberry, and California Dates Oatmeal Bake

    This Apple, Cranberry, and Date Oat Bake is a hearty recipe perfect for any time of year. Made with old-fashioned oats, apples, and the natural sweetness of California Dates, this bake delivers a nutrient-rich dish that has no added sugar. This can be breakfast, a side dish, snack, or dessert. Plus, this oat bake is packed with fiber to keep you full and energized.


    10 min prep time


    35 min cook time


    8servings


    1 square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and lightly grease an 8×8 baking dish. 

    2. In a large bowl, combine the oats, California Dates, chopped apples, cranberries, pecans, cinnamon, nutmeg, baking powder, flour, and salt until well incorporated.

    3. Whisk in the eggs, milk, and vanilla extract.

    4. Pour the mixture into the prepared baking dish and spread evenly.

    5. Bake for 35–40 minutes, or until the oatmeal is set and golden brown on top.

    6. Let it cool for a few minutes before serving. Cut into 8 equal squares. 

    7. Refrigerate for up to five days for meal prep.

    Kid Friendly
    American
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 square


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      259mg
      6%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    1 cup

    apple (cored and chopped)
    1 1/2 large

    frozen cranberries
    1/2 cup

    California Dates (pitted and chopped)
    6 medium

    pecans
    1/4 cup

    all-purpose flour
    1 tbsp

    eggs
    2 large

    ground cinnamon
    1 tsp

    ground nutmeg
    1/2 tsp

    vanilla extract
    1 tsp

    baking powder
    1 tsp

    salt
    1/4 tsp

  • Veggie Mac and Cheese

    Veggie Mac and Cheese

    How to Make Veggie Mac and Cheese

    Sneak in some veggies and a serving of whole grains with this Veggie Mac and Cheese. This is a kid-approved side dish is a healthier version of the classic mac and cheese recipe. 


    25 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  

    2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 

    3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 

    4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 

    5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 

    6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm. 

    Veggie Rich
    Fiber Focused
    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      543mg
      12%

    Ingredients

    whole-grain macaroni pasta
    8 oz

    cauliflower florets
    2 cup

    carrots (peeled and chopped)
    1 cup

    skim milk
    2 cup

    whole wheat flour
    2 tbsp

    olive oil
    2 tbsp

    sharp, reduced fat cheddar cheese (shredded)
    1 cup

    whipped, fat free ricotta cheese
    1/4 cup

    Dijon Mustard
    1 tsp

    garlic powder
    1/2 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Easy Perfectly Poached Chicken Breast

    Easy Perfectly Poached Chicken Breast

    How to Make Easy Perfectly Poached Chicken Breast

    Don’t let poaching chicken breasts scare you, this easy recipe makes flavorful chicken so tender it’s easy to shred. Poached chicken has a variety of uses in diabetes-friendly cooking, like shredded chicken tacos or adding some protein to a salad. The uses are endless!


    5 min prep time


    20 min cook time


    4servings


    1 4-ounce chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, combine chicken broth, onion, carrots, celery, garlic, bay leaf, salt, and black pepper. 

    2. Bring the broth to a simmer over medium heat. 

    3. Add the chicken breasts to the pot, ensuring they are submerged in the broth. 

    4. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes or until the chicken reaches an internal temperature of 165 degrees F. 

    5. Once cooked, remove the poached chicken breasts from the pot and let them rest for a few minutes. 

    6. Slice the chicken breasts or shred them using two forks. 

    Low Carb
    Kid Friendly
    Comfort Food
    American
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 4-ounce chicken breast


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      28g

    • Potassium
      484mg
      10%

    Ingredients

    boneless, skinless chicken breasts (4 oz each)
    4 whole

    low sodium chicken broth
    4 cup

    yellow onion (cut into quarters)
    1 med

    carrots (chopped)
    2 med

    celery (chopped)
    2 stalks

    garlic (smashed)
    3 clove

    bay leaves
    1 leaves

    Kosher Salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Spinach Feta Turkey Burgers

    Spinach Feta Turkey Burgers

    How to Make Spinach Feta Turkey Burgers

    These Spinach Feta Burgers are a healthier alternative to regular beef patties. Serve on lettuce leaves for a low-carb meal or a whole grain bun if your eating pattern allows. The delicious burgers are sure to be a hit with the whole family!  


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Squeeze excess water from the thawed spinach. 

    2. In a large bowl, mix together the drained spinach, ground turkey, red onion, garlic, beaten egg, breadcrumbs, feta, and pepper. 

    3. Form into 4 equal patties.

    4. Heat olive oil in a large skillet over medium heat.  Cook patties 4-5 minutes per side until cooked through and deep golden brown. 

    Veggie Rich
    Low Carb
    Fiber Focused
    Mediterranean
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      508mg
      11%

    Ingredients

    frozen spinach (thawed)
    12 oz

    lean ground turkey
    8 oz

    red onion (finely chopped)
    1/4 cup

    garlic (minced)
    2 clove

    eggs (beaten)
    1 whole

    whole wheat bread crumbs
    2 tbsp

    black pepper
    1/4 tsp

    reduced-fat feta cheese (crumbled)
    2 tbsp

    olive oil (for frying)
    1 tbsp

  • Vegan Cinnamon Apples

    Vegan Cinnamon Apples

    How to Make Vegan Cinnamon Apples

    Look no further for the perfect apple recipe! Savor the simple magic of autumn in every bite with these tender apple slices bathed in a dairy-free, rich, spiced caramel sauce. The subtle sweetness of Splenda Stevia balances perfectly with the warm embrace of cinnamon and cloves, making this snack perfect for a chilly evening or as a delightful topping for your favorite vegan treats. 


    10 min prep time


    30 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut  apples into wedges, removing the core. Slice the wedges so they are ¼-inch thick. 

    2. Add the apples to a large skillet with ½ cup water. Cover and cook over medium to medium-high heat for 10 minutes, until the apples become slightly soft. Stir occasionally.

    3. Add salt and half of the vegan buttery spread to the skillet. Stir until all the apple chunks are coated. Continue to cook until they get slightly browned and to your desired level of softness.

    4. Stir in the rest of the spread, sweetener, cinnamon, cloves, and vanilla.

    5. Stir to coat the apples in all the spices. Remove from heat and serve!

    Comfort Food
    American
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      0g

    • Potassium
      4mg
      <1%

    Ingredients

    apple
    5 med

    water
    1/2 cup

    sea salt
    1/2 tsp

    vegan buttery spread
    2 tbsp

    Splenda® Stevia Sweetener Jar
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    ground cloves
    1/2 tsp

    vanilla extract
    1/2 tsp

  • Strawberry Stuffed French Toast

    Strawberry Stuffed French Toast

    How to Make Strawberry Stuffed French Toast

    Start your morning right with one slice of decadent Strawberry Stuffed French Toast! Bursting with fresh strawberries and a touch of sweet, this recipe is perfect for a satisfying yet mindful breakfast. This recipe is more than just delicious, it’s a symphony of textures and flavors. The soft bread yields to the cream cheese filling, bursting with pops of juicy strawberries. Each bite is a perfect balance of sweet and tart, with a hint of warm cinnamon.


    10 min prep time


    20 min cook time


    12servings


    ½ sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. For the strawberries:
      In a small bowl, add strawberries, 1/4 cup sweetener, and lemon juice. Stir together and set aside for 10 minutes.

    2. For the filling:
      Add cream cheese and 1/2 cup sweetener to a bowl. Beat together until fluffy.

    3. For the French toast: 
      In another bowl, whisk eggs, milk, vanilla extract, 1/4 cup sweetener, cinnamon, and salt.

    4. To assemble, spread a thin layer of the cream cheese mixture on a slice of bread, keeping about 1/2 inch away from the edge. Add a layer of strawberry slices on top of the cream cheese. Take another piece of bread and spread cream cheese on it. Place it on the strawberries, cream cheese side down. Repeat for the rest, making 6 total strawberry-cream cheese sandwiches.

    5. Spray a nonstick skillet with butter-flavored cooking spray, and heat to medium. Dip one sandwich into egg mixture and turn evenly to coat. Remove and shake off the excess custard mixture, then transfer to the hot skillet.

    6. Cook 3-4 minutes per side, or until golden brown and crispy. Spray skillet again and repeat for the rest of the French toast sandwiches.

    7. Slice each diagonally and serve immediately! If desired, top with a sugar-free maple syrup and more fresh strawberries. Enjoy!

    Kid Friendly
    American
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    12 Servings



    • Serving Size

      ½ sandwich


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      142mg
      3%

    Ingredients

    Splenda® Granulated Sweetener (divided use)
    1 cup

    Fresh Strawberries (sliced)
    16 oz

    lemon (juiced)
    1/2 med

    light cream cheese (softened)
    5 oz

    eggs
    3 large

    skim milk
    1 cup

    pure vanilla extract
    2 tsp

    ground cinnamon
    1 tsp

    Kosher Salt
    1/4 tsp

    low carb bread
    12 slice

  • Mint Chocolate Chip Cookies

    Mint Chocolate Chip Cookies

    How to Make Mint Chocolate Chip Cookies

    These decadent Mint Chocolate Chip Cookies are bursting with fresh, cool mint flavor and rich, melty chocolate chips. Best of all, there is 0 grams of added sugar in this amazing recipe! Enjoy the best tasting Stevia for sweetening beverages and baking. Cook, bake, and sprinkle Splenda® Stevia anywhere you would use sugar!


    10 min prep time


    20 min cook time


    39servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F and prepare two large baking sheets with parchment paper.

    2. In a small bowl, mix together flour, baking soda, and baking powder and set aside.

    3. In a large bowl with an electric mixture, beat vegetable oil spread until light and fluffy. Slowly add Splenda Stevia Sweetener and beat until fluffy. Add egg and beat until incorporated and then add Greek yogurt, pudding mix, mint extract and green food coloring and mix well.

    4. Scrape down the sides of the bowl as needed with a spatula. On slow speed, add the flour mixture into the pudding mixture and mix until well combined, but do not over-mix. Fold in the chocolate chips.

    5. Using a 2-tablespoon cookie scoop, drop spoonfuls onto prepared baking sheet, 2 inches apart. Press down slightly as the cookies do not spread very much while baking (should be about ½” thick).

    6. Bake for 10 minutes or until just slightly browned on the edges. Cool on rack for 1 minute and then move to a wire cooling rack. Enjoy!

    Low Carb
    Kid Friendly
    American
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    39 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    Ingredients

    all-purpose flour
    2 cup

    baking soda
    1/2 tsp

    baking powder
    1/2 tsp

    vegetable oil spread
    1 cup

    Splenda® Stevia Sweetener Jar
    1/2 cup

    eggs (room temperature)
    1 whole

    Plain Nonfat Greek yogurt (room temperature)
    1/2 cup

    sugar-free instant vanilla pudding mix (1-ounce box (28g))
    1 oz

    peppermint extract
    1 1/2 tsp

    green food coloring
    1 tsp

    stevia-sweetened or sugar-free chocolate chips
    1 cup

  • Cucumber Basil Mocktail

    Cucumber Basil Mocktail

    How to Make Cucumber Basil Mocktail

    This light and refreshing drink is perfect for any occasion! Enjoy the perfect beverage combination of crisp cucumber slices, fragrant basil leaves, fresh lime juice, and a gentle fizz of club soda. It’s sweetened with a squeeze of Splenda® Stevia Liquid Sweetener – it tastes like sugar without the calories!

    Recipe note: Blending carbonated water can cause the gas bubbles to expand and burst, and can cause overflow from the blender. To reduce this, blend on slower speeds and only adding half of the club soda to the blender and the other half after blending.

     


    15 min prep time


    5servings


    1 8-ounce drink

    Print Recipe >

    Step-By-Step Instructions:

    1. Put all ingredients in a blender and pulse for 3-5 minutes.

    2. Strain liquid into a small pitcher. Discard solids.

    3. Pour over ice and serve.

    4. Garnish with fresh cucumber slice and basil.

    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    5 Servings



    • Serving Size

      1 8-ounce drink


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    Ingredients

    Splenda® Stevia Liquid Sweetener
    1 tsp

    club soda
    1 liter

    lime (juice only)
    1

    fresh basil
    1/3 cup

    cucumber(s) (sliced)
    1/2

  • Ginger-Infused Oatmeal

    Ginger-Infused Oatmeal

    How to Make Ginger-Infused Oatmeal

    Start your day with a satisfying Ginger-Infused Oatmeal, a delightful breakfast that’s diabetes-friendly and filling. Creamy oatmeal, gently infused with the warmth of ginger, offers a comforting and slightly spicy twist to your morning routine. It’s packed with chia seeds for an added boost of fiber and heat-healthy omega-3 fatty acids. Top it off with a vibrant medley of fresh berries that provide a burst of natural sweetness and antioxidants. Sprinkle with chopped walnuts for a satisfying crunch and an extra dose of heart-healthy goodness.


    5 min prep time


    15 min cook time


    4servings


    1/2 cup oatmeal + ¼ cup berries

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring milk to a gentle simmer.

    2. Stir in the oats, brown sugar substitute, grated ginger, chia seeds, cinnamon, and vanilla.

    3. Cook the mixture over medium heat, stirring occasionally, until the oats are creamy and the liquid is absorbed (about 5–7 minutes).

    4. Serve the oatmeal in bowls, topped with fresh berries and walnuts.

    Comfort Food
    American
    Vegetarian
    One Pot
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup oatmeal + ¼ cup berries


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      361mg
      8%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    2 cup

    brown sugar substitute
    2 tsp

    fresh ginger (grated)
    1 tbsp

    chia seeds
    1 tbsp

    ground cinnamon
    1/4 tsp

    vanilla extract
    1/4 tsp

    raspberries
    1/2 cup

    blueberries
    1/2 cup

    walnuts (chopped)
    2 tbsp