The Super Diabetes Site

Tag: budget friendly

  • Parmesan Lemon Crusted Flounder with Green Beans Amandine

    Parmesan Lemon Crusted Flounder with Green Beans Amandine

    How to Make Parmesan Lemon Crusted Flounder with Green Beans Amandine

    This delicious and easy-to-make dinner is also budget-friendly at about $2.50 per serving. Complete your plate by adding a side of brown rice or other whole grain.


    10 min prep time


    20 min cook time


    4servings


    1 piece of fish with 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray and set it aside. Add the water to a large soup pot over high heat and bring to a boil.
    2. In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
    3. Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 Tbsp of the panko mixture onto the top of each fillet. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
    4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
    5. Add the margarine to a nonstick sauté pan over medium heat. Add the remaining garlic, the almonds, and the green beans, and sauté for 4 to 5 minutes.
    6. Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
    7. Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 piece of fish with 1 cup green beans


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      560mg
      12%

    Ingredients

    slivered almonds
    1/4 cup

    trans-fat-free margarine
    1 tbsp

    fresh green beans (trimmed and cut in half)
    1 lbs

    egg white
    1

    flounder fillets
    4 (4 oz each)

    garlic (minced, divided use)
    3 clove

    olive oil
    2 tsp

    Parmesan cheese (grated)
    1/4 cup

    juice and zest of 1 lemon (juice divided)
    1

    panko bread crumbs
    1/2 cup

    water
    8 cup

    nonstick cooking spray
    1

  • Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    How to Make Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    No need to fire up the oven to bake these potatoes – cooking them in the Instant Pot saves times and cuts down on the power bill. Plus, with this “all-in-one” recipe, you can use your multi cooker in place of a skillet as well by cooking the chicken sausage and zucchini mixture using the browning function. 

    This recipe orginally appeared in The Instant Pot Diabetes Cookbook. 

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    30 min cook time


    4servings


    1 stuffed potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute/Browning button. When hot, add 1 Tbsp. oil, tilt the pressure cooker pot to coat bottom lightly. Add sausage and cook 3 minutes or until beginning to brown on edges. Add 1/3 cup of the water, the zucchini, 3/4 cup of the onion and oregano, cook 3 minutes or until zucchini is tender crisp, scraping up browned bits. Place in a medium bowl with hot sauce and remaining 1 Tbsp. oil. Cover to keep warm.
    2. Put a steamer basket in the pressure cooking pot and add the remaining water. Top with the potatoes. Lock the lid in place and close the seal valve. Press the Cancel button and reset to Manual for 18 minutes. When time ends, use a 10-minute natural pressure release, then a quick pressure release.
    3. When valve drops, carefully remove the lid. Remove potatoes with tongs (or a fork). Split potatoes almost in half and fluff with a fork. Add the salt and pepper to the sausage mixture and spoon equal amounts over each potato. Top with the cheese and remaining 1/4 cup green onion.
    Fiber Focused
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed potato


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      1580mg
      34%

    Ingredients

    extra virgin olive oil (divided use)
    2 tbsp

    fully cooked Italian-style chicken sausage links, such as Al Fresco (chopped)
    2 links (6 oz total)

    water (divided use)
    2 cup

    zucchini (chopped)
    1

    green onion (scallion) (chopped, divided use)
    1 cup

    dried oregano
    1/2 tsp

    hot sauce, such as Frank’s
    1 tsp

    russet or baking potatoes (pierced in several areas with a fork)
    4 (8-oz each)

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    reduced-fat blue cheese (crumbled)
    1 oz

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

    no-salt-added canned black beans (rinsed and drained)
    1 (15-oz) can

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp

  • Chop-Free Chili

    Chop-Free Chili

    How to Make Chop-Free Chili

    Loaded with meat, vegetables, and beans, chili is a one-pot meal that is easy to prepare, budget-friendly, and deliciously comforting. As the name implies, this chop-free chili requires very little prep work. Toss everything in the slow cooker in the morning, and come home to a hearty, comforting bowl of chili that takes less than 10 minutes of work to prepare. This dish is even better the next day, so save some leftovers for tomorrow’s lunch!


    10 min prep time


    7 hr cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Lightly coat a 3 1/2- to 4-quart slow cooker with cooking spray.
    2. Lightly coat a large skillet with cooking spray and place over medium-high heat until hot. Brown the beef and sausage for about 2 minutes, stirring frequently.
    3. Place the meat in the slow cooker along with the beans, pepper stir-fry, tomatoes, sugar, chili powder, and 2 teaspoons cumin. Cover and cook on high for 3 1/2 hours or on low for 7 hours.
    4. Stir in the remaining ingredients. Cover and let stand on low for 15 minutes to absorb flavors. Flavor improves overnight.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8.5g

        30%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    lean ground beef
    12 oz

    sweet Italian turkey breakfast sausage links (casings removed)
    3 1/2 oz

    no-salt-added pinto or kidney beans (rinsed and drained)
    1 (15-oz) can

    frozen pepper stir-fry
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    sugar
    2 tsp

    chili powder
    1 tbsp

    cumin (divided)
    1 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 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

  • Everyday Herb Oil

    Everyday Herb Oil

    How to Make Everyday Herb Oil

    This herb infused olive oil makes a great base for a vinaigrette or a simple seasoning for fish, chicken, or vegetables. For this recipe, I use a combination of parsley, oregano, rosemary, and thyme, but you should feel free to experiment with whatever herbs you have on hand or growing in your herb garden.

    Find this recipe and more in our cookbook Whole Cooking and Nutrition!


    10 min prep time


    32servings


    1 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a medium pot of water to a boil. Fill a medium bowl with ice water and set it nearby.
    2. Add the parsley, oregano, rosemary, and thyme leaves to the boiling water. Blanch the herbs for 10-15 seconds, then immediately remove the herbs with a slotted spoon and transfer them to the ice water. After a few seconds, remove the herbs from the ice water with a slotted spoon and pat them dry with paper towels.
    3. In a blender or food processor, puree the blanched herbs with the olive oil.
    4. Pour the herb oil into a dark-colored glass bottle or jar with a tight-fitting lid, seal the container, and set in a cool, dark place (such as your pantry) to infuse for at least 5 days. After it has been fully infused, keep the oil in the refrigerator for up to 1-2 weeks. Or freeze the herb oil in ice cube trays for future use. (Note that each ice cube is 2 tablespoons of oil.)
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Low Carb
    Italian
    Mediterranean
    Budget Friendly
    Foodie
    Gluten-Free
    Salad Dressings & Condiments
    Sauces
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    Nutrition facts

    32 Servings



    • Serving Size

      1 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      5mg
      <1%

    Ingredients

    extra-virgin olive oil
    2 cup

    fresh thyme (stems removed and discarded)
    6 sprig

    fresh rosemary (stems removed and discarded)
    2 sprig

    fresh oregano (stems removed and discarded)
    4 sprig

    fresh parsley
    1 cup

  • Baked Egg ‘n’ Tomato Cups

    Baked Egg ‘n’ Tomato Cups

    How to Make Baked Egg ‘n’ Tomato Cups

     

    Late summer is the best time to find delicious, ripe tomatoes. Check your local grocery store or farmer’s market for heirloom tomatoes – they come in a variety of colors and might not be perfectly round, but they’re very tasty and add a whimsical touch to breakfast!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    10 min prep time


    30 min cook time


    4servings


    1 tomato cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat a 9×13-inch baking dish with cooking spray.
    2. Cut 1/4 inch off the top of each tomato. Scoop out pulp and seeds, leaving about 1/2-inch-think shell. (Reserve tomato pulp for another use or discard.) Place cut-side-up in baking dish. Evenly sprinkle tomatoes with 1/4 teaspoon pepper and the seasoning blend.
    3. Break an egg into each tomato. Sprinkle each egg with 1/2 teaspoon cheese and the remaining 1/4 tsp pepper. Bake 30 to 35 minutes or until eggs are set. Sprinkle with bacon to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    4

    black pepper (divided)
    1/2 tsp

    salt-free garlic and herb seasoning blend, such as Mrs. Dash
    1/2 tsp

    eggs
    4

    reduced fat parmesan cheese (grated)
    2 tsp

    bacon (cooked and crumbled)
    2 slice

  • Veggie Dip Cups

    Veggie Dip Cups

    How to Make Veggie Dip Cups

    This is a perfect snack for kids AND adults! Pre-portioning veggies and dip together helps control portion size, and you can double dip in your own cup! Package these in sealable cups to go, or make a larger batch to serve as a healthy appetizer when entertaining. If you don’t have all of the dried herbs and spices on hand, you could use 1 tablespoon of ranch dressing powder mix instead.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine buttermilk, yogurt, mayonnaise, parsley, dill, garlic powder, onion powder, salt, and pepper.
    2. Pour 1/4 of the dip into a plastic or glass cocktail cup.
    3. Arrange 1 cup of assorted vegetable sticks in the cup so all of them are touching the dip.
    4. Repeat process for 3 more cups. If not serving immediately, store vegetable sticks separately, and add to cups with dip before serving.
    Low Carb
    Veggie Rich
    Kid Friendly
    Appetizers
    Budget Friendly
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      350mg
      7%

    Ingredients

    low-fat buttermilk
    1/4 cup

    low fat plain greek yogurt
    1/2 cup

    light mayonnaise
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    dried dill
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    assorted vegetable sticks for dipping (carrots, cucumbers, celery, bell pepper, etc)`
    4 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