The Super Diabetes Site

Tag: budget friendly

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

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    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Zucchini Noodles with Turkey Meatballs

    Zucchini Noodles with Turkey Meatballs

    How to Make Zucchini Noodles with Turkey Meatballs

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


    20 min prep time


    4servings


    1 cup zucchini noodles + 3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

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

    4 Servings



    • Serving Size

      1 cup zucchini noodles + 3 meatballs


    • Amount per serving



      Calories





      400

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.4g

        22%
      • Trans Fats
        0.2g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      35g

    • Potassium
      1320mg
      28%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/4 lbs

    garlic (minced)
    2 clove

    dried oregano
    1 tbsp

    fresh Italian parsley (finely chopped)
    1/4 cup

    dried minced onion
    1 tsp

    eggs (slightly beaten )
    1

    almond flour
    3 tbsp

    lower-sodium marinara sauce
    2 cup

    medium zucchini
    4

  • Whole Grain Chicken Pot Pie

    Whole Grain Chicken Pot Pie

    How to Make Whole Grain Chicken Pot Pie

    Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.


    10 min prep time


    45 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray and set aside.

    2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.

    3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

    4. Stir in the cooked chicken.

    5. In a small bowl, whisk together the flour, 1 1/2 cup milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

    6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

    7. Bake for 20 minutes and serve.

    Fiber Focused
    Kid Friendly
    Comfort Food
    American
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      556mg
      12%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour
    2 cup

    baking powder
    4 tsp

    cold margarine (trans-fat-free)
    4 tbsp

    parsley (dried)
    1 tbsp

    skim milk (divided)
    2 1/2 cup

    olive oil
    1 tsp

    carrot(s) (diced)
    2

    celery stalks (diced)
    2

    large onion (diced)
    1

    white (button) mushrooms (sliced)
    8 oz

    cooked chicken (chopped)
    12 oz

    flour
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Veggie Egg Fu Yung

    Veggie Egg Fu Yung

    How to Make Veggie Egg Fu Yung

    Try this meal for a unique Asian-inspired dish that’s also easy on the budget. It’s great for breakfast, lunch, or dinner!


    10 min prep time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
    2. In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
    3. Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
    4. In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
    5. Pour the gravy over patties and serve hot.
    Asian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      8g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    canola oil
    1 tsp

    white (button) mushrooms (chopped)
    8

    small zucchini (grated)
    1

    small onion (minced)
    1/2

    canned bean sprouts (drained and rinsed)
    1 cup

    egg substitute
    4 fl.oz

    eggs
    1

    all-purpose flour
    3 tbsp

    salt (optional)
    1/2 tsp

    Cornstarch
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    soy sauce (reduced sodium)
    2 tsp

    low sodium chicken broth (fat-free, low-sodium, (12 ounces))
    1 1/2 cup

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    American
    Easy Pantry Recipes
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg
      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Unstuffed Cabbage Soup

    Unstuffed Cabbage Soup

    How to Make Unstuffed Cabbage Soup

    Do you love stuffed cabbage, but don’t have time to make it? This high-fiber soup is so easy and packs in all the flavors of traditional stuffed cabbage.


    5 min prep time


    25 min cook time


    6servings


    1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
    2. Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
    Lunch
    Dinner
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 3/4 cups


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.7g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      20g

    • Potassium
      670mg
      14%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    lean ground turkey
    1 lbs

    green cabbage (chopped)
    1/2

    canned tomatoes (crushed)
    1 1/2 cup

    unsalted chicken broth
    32 oz

    water
    2 cup

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

    instant brown rice
    1 cup

  • Twice-Baked Spaghetti Squash

    Twice-Baked Spaghetti Squash

    How to Make Twice-Baked Spaghetti Squash

    Trade the carbs of the pasta for vegetables with this easy and quick fall recipe. Spaghetti squash is easy and versatile.


    15 min prep time


    70 min cook time


    8servings


    1/4 of squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a sheet pan with cooking spray. Cut the squash in half lengthwise and place face down on the sheet pan. Bake for 45 minutes.
    2. Remove the seeds from the squash and scrape the flesh away from the skin with a fork to make strands, keeping the squash shell intact. Place each squash shell cut side up on the sheet pan.
    3. Add the squash strands to a large bowl. Add the sausage, marinara sauce, black pepper, and oregano and toss until combined. Divide the mixture evenly among the squash shells.
    4. Top each squash half with 2 Tbsp. shredded Parmesan cheese. Bake for 25 minutes, until golden brown. Cut each squash shell in half to serve.
    Dinner
    Sides
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 of squash


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      35mg

      12%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      11g

    • Potassium
      585mg
      12%

    Ingredients

    nonstick cooking spray
    1

    small spaghetti squash (1.5-lb each)
    2

    nonstick cooking spray
    1

    precooked Italian chicken sausage (3-oz links, diced)
    4

    jarred marinara sauce (low-sodium)
    4 cup

    black pepper
    1/2 tsp

    fresh oregano (chopped)
    1 tbsp

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

    kidney beans (rinsed and drained)
    1 (15-oz) can

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Tofu Stir Fry

    Tofu Stir Fry

    How to Make Tofu Stir Fry

    Here’s a super quick vegetarian dinner to share with your family. Never cooked with tofu? This recipe is a great place to start!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the tofu and sesame ginger salad dressing in a bowl and marinate for 30 minutes.
    2. Once the tofu is done marinating, remove the tofu from the marinade and reserve the marinade.
    3. Add the sesame oil and cooking spray to a wok or large sauté pan over high heat. Add the tofu and stir fry for 7-8 minutes, or until the tofu is golden brown.
    4. Add the broccoli and mushrooms, and stir fry for 3-4 minutes. Add in the scallions and almonds, and stir fry for an additional 2 minutes.
    5. In a bowl or cup, whisk together the vegetable broth, cornstarch, soy sauce, hot sauce, Splenda Brown Sugar Blend, and garlic. Whisk in the reserved sesame ginger dressing marinade. Pour the mixture over the tofu and bring to a boil.
    6. Reduce to a simmer and simmer for 5 minutes.
    7. Serve Suggestion: Serve over brown rice or in lettuce cups
    Veggie Rich
    Asian
    Budget Friendly
    Dinner
    Vegetarian
    Main Dish
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      395mg
      8%

    Ingredients

    extra firm tofu (drained and cut into 1-inch chunks)
    1 lbs

    lite sesame ginger salad dressing
    1/4 cup

    sesame oil
    2 tsp

    nonstick cooking spray
    1

    broccoli florets
    2 cup

    white (button) mushrooms (8 ounce, sliced )
    1 package

    almonds (sliced)
    1/4 cup

    low sodium vegetable broth (low-sodium)
    1 cup

    Cornstarch
    1 tbsp

    soy sauce (reduced sodium)
    1 tbsp

    Asian style hot sauce
    1 tsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic (minced)
    2 clove

    green onion (scallion) ((white and green parts), thinly sliced)
    4