The Super Diabetes Site

Tag: budget friendly

  • Budget-Friendly Asian Turkey Burgers

    Budget-Friendly Asian Turkey Burgers

    How to Make Budget-Friendly Asian Turkey Burgers

    Looking for a way to spice up your burgers? Then this recipe is just for you! Sauces used in this recipe like oyster sauce, Thai chili garlic and Sriracha can be found in the ethnic food aisle at the grocery.


    15 min prep time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, combine ground turkey, scallions, garlic, oyster sauce, chili garlic paste, sesame oil, grated ginger, lime juice, salt (optional), and pepper. Form into 6 patties and refrigerate until ready to grill, at least 15 minutes.
    3. Grill burgers for 5-7 minutes on each side or until the internal temperature of the burger is 165 degrees F.
    4. To assemble the burgers, combine the yogurt and Siracha in a small bowl. Layer each burger between two leaves of lettuce with a scant 1 Tbsp. yogurt mixture and 3 cucumber slices.
    Low Carb
    Grilling
    Asian
    Dinner
    Lunch
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      75mg

      25%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      325mg
      7%

    Ingredients

    oyster sauce (if you cannot find oyster sauce, sub 1 Tbsp. reduced sodium soy sauce)
    1 tbsp

    lean ground turkey (93% fat-free)
    20 oz

    green onion (scallion) (minced, white and green part)
    2

    garlic (minced)
    1 clove

    Thai-style chili garlic paste
    1 tsp

    sesame oil
    1 tsp

    fresh ginger (grated)
    1 tbsp

    lime juice
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    plain yogurt (non-fat)
    1/3 cup

    sriracha
    1 tsp

    leaves bibb lettuce
    12

    cucumber(s)
    18 slice

  • Bountiful Harvest Vegetable Salad

    Bountiful Harvest Vegetable Salad

    How to Make Bountiful Harvest Vegetable Salad

    This is a wonderful way to use fresh produce from first harvest to last. The contrast of the warm dressing, tender cooked veggies, and crunchy radish and walnuts over the salad greens is a treat for your taste buds. And this salad is full of nutrients for your body!


    10 min prep time


    15 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of salted water to a boil. Add parsnips and turnips and simmer until vegetables are just tender, 8–10 minutes. Drain well.
    2. While the parsnips and turnips are cooking, make the dressing. Heat oil in a large skillet over medium heat. Add onions and cook until golden brown, 5–7 minutes. Add garlic and cook for 30 seconds more. Stir in vinegar and sugar and bring just to a simmer. Remove from heat and keep dressing warm.
    3. Arrange parsley, cilantro, and salad greens and top with hot vegetables, then garnish with walnuts and radish. Drizzle with warm dressing, and serve immediately.
    Veggie Rich
    Low Sodium
    Vegetarian
    Sides
    Salads
    Vegan
    Budget Friendly
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      415mg
      9%

    Ingredients

    parsnips (chopped)
    1 cup

    turnips (chopped)
    1 cup

    olive oil
    1 tbsp

    small onion (finely chopped)
    1

    garlic (finely chopped)
    1 clove

    brown sugar
    1 tbsp

    malt vinegar
    3/4 cup

    fresh cilantro or parsley
    1/2 cup

    baby salad greens
    8 cup

    walnut pieces (toasted)
    1/2 cup

    radish (sliced)
    1 cup

    salt and pepper to taste
    1 pinch

  • Black Bean, Mango and Chicken Quesadillas with Salad

    Black Bean, Mango and Chicken Quesadillas with Salad

    How to Make Black Bean, Mango and Chicken Quesadillas with Salad

    Don’t underestimate this simple and cost-friendly dish. It’s a great mix of flavor with beans, chicken and sweet mango. Serving the quesadilla over salad turns it into a complete meal.


    15 min prep time


    20 min cook time


    4servings


    1 quesadilla plus 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 Tbsps. cheese on top of the tortilla. Add 1/2 cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.
    3. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
    4. Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.
    Fiber Focused
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla plus 2 cups salad


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      22g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    canned black beans (rinsed and drained)
    1 cup

    cooked chicken (diced)
    1 cup

    red onion (diced)
    2 tbsp

    cumin
    1/4 tsp

    mango (diced)
    1/2 cup

    corn tortillas
    8

    reduced-fat shredded cheddar cheese
    1/2 cup

    chopped romaine lettuce
    8 cup

    Light Fiesta-Salsa Ranch Salad Dressing
    4 tbsp

  • BBQ Meatballs

    BBQ Meatballs

    How to Make BBQ Meatballs

    These barbeque meatballs can be ready in just 30 minutes. Serve them up with a green salad and a side of corn or roasted sweet potatoes.


    10 min prep time


    20 min cook time


    5servings


    5 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, mix together the turkey, egg, oats, garlic, mustard, hot sauce, steak seasoning, and black pepper. Mix well.
    3. Scoop meatballs the size of a heaping Tbsp. on to the baking sheet, setting them side by side so they are touching, to make 25 meatballs. Spray the tops of the meatballs with cooking spray and bake for 20 minutes or until the internal temperature is 165 degrees F.
    4. While the meatballs are baking, whisk together the BBQ sauce, cranberry sauce, chicken broth, and hot sauce (optional). Bring to a boil. Reduce heat and simmer until thickened.
    5. When the meatballs are done, toss them in the BBQ sauce to coat.
    Comfort Food
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Sides
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      5 meatballs


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      125mg

      42%

    • Sodium
      325mg

      14%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      355mg
      8%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey (93% fat-free)
    20 oz

    eggs
    1

    old fashioned rolled oats
    1/2 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    hot sauce
    1 tsp

    steak seasoning (salt-free)
    1 tsp

    black pepper
    1/2 tsp

    barbecue sauce (reduced-sugar)
    1/4 cup

    whole berry cranberry sauce
    1/4 cup

    low sodium chicken broth (fat-free, low-sodium)
    1/4 cup

    hot sauce (optional)
    1 tbsp

  • BBQ Chicken Pizza

    BBQ Chicken Pizza

    How to Make BBQ Chicken Pizza

    Serve this pizza with a big garden salad drizzled lightly with low-fat Ranch dressing. It’s a quick, easy and budget-friendly meal!


    25 min prep time


    50 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. Season the chicken with salt and pepper on both sides.

    3. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear. Remove the chicken from the oven and chop into half-inch pieces.

    4. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce. Bring to a boil.

    5. Spoon the sauce over the pizza crust. Top the crust with cooked chicken, sliced onion, carrot, and cheese. Sprinkle the cheese with the dried oregano.

    6. Bake the pizza for 20-25 minutes or until the cheese is melted and bubbly.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Italian
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      11g

    • Potassium
      44mg
      <1%

    Ingredients

    nonstick cooking spray
    1

    boneless, skinless chicken breast
    1/2 lbs

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    sugar-free apricot preserves
    1/4 cup

    barbeque sauce
    1/4 cup

    hot sauce
    1/2 tsp

    12-inch prepackaged whole-wheat pizza crust
    1

    shredded carrots
    1 cup

    medium red onion (thinly sliced)
    1/2

    reduced-fat shredded Italian-style cheese
    1/2 cup

    dried oregano
    1/2 tsp

  • Barley Hoppin’ John with Turkey Kielbasa

    Barley Hoppin’ John with Turkey Kielbasa

    How to Make Barley Hoppin’ John with Turkey Kielbasa

    It’s a good luck tradition to eat black-eyed peas on New Year’s Day. Why stop there? Enjoy this hearty take on Hoppin’ John any day of the year! This dish is typically made with rice, but barley adds more fiber and an interesting texture.


    15 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large sauté pan over medium heat. Add onion, bell pepper and garlic. Sauté for 5 minutes. Add kielbasa and sauté another 2 minutes.
    2. Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil then reduce to a low simmer. Simmer for 7 minutes. Stir in cooked barley and simmer 2 more minutes.
    3. Top with sliced scallions.
    4. Note: To bulk cook barley, add 11 oz. dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Comfort Food
    Holidays & Entertaining
    Main Dish
    Budget Friendly
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      12g

    • Potassium
      380mg
      8%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    red bell pepper (seeded and diced)
    1

    garlic (minced)
    2 clove

    turkey kielbasa (diced)
    8 oz

    low sodium chicken broth
    1 cup

    crushed red pepper flakes
    1/4 tsp or to taste

    black pepper
    1/2 tsp

    black-eyed peas (drained and rinsed)
    1 (15-oz can)

    cooked barley
    1 cup

    scallion (thinly sliced, green and white parts)
    2

  • Balsamic Chicken with Mushrooms

    Balsamic Chicken with Mushrooms

    How to Make Balsamic Chicken with Mushrooms

    This simple chicken entree is budget-friendly and a perfect start to a healthy plate. Serve with a simple vegetable side like Easy Middle Eastern Green Beans or Tarragon Tomatoes.


    20 min prep time


    4servings


    1 chicken breast with heaping 1/4 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breast in a plastic bag and pound thin with a mallet.

    2. Heat olive oil over medium-high heat in a skillet.

    3. Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside.

    4. Melt the margarine in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid.

    5. Add the chicken broth to the pan and simmer 2 more minutes. Add the chicken breast back to the pan and simmer for 5 minutes.

    CKD Dialysis
    Kidney-Friendly
    Italian
    Main Dish
    Holidays & Entertaining
    Budget Friendly
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast with heaping 1/4 cup mushrooms


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      630mg
      13%

    Ingredients

    boneless, skinless chicken breast (divided into 4 (4-oz) portions)
    1 lbs

    olive oil
    1 tbsp

    all-purpose flour
    1/4 cup

    trans-fat-free margarine
    1 tbsp

    sliced mushrooms
    10 oz

    black pepper
    1/4 tsp

    balsamic vinegar
    1/3 cup

    low sodium chicken broth
    1/2 cup

  • Avocado Summer Soup

    Avocado Summer Soup

    How to Make Avocado Summer Soup

    This cool and refreshing avocado soup is not only diabetes-friendly, but it’s a perfect summer dish after a morning at the farmer’s market. Packed with heart healthy fats, it’s also a nutrition powerhouse.

    This recipe from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this cookbook click here.


    2 hr prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.
    2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.
    3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)
    4. Add salt to taste and chill for 2–3 hours before serving.
    5. Garnish with more chopped cilantro.
    Veggie Rich
    Caribbean
    Appetizers
    Budget Friendly
    Lunch
    Sides
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    small onion (finely chopped)
    1

    garlic (minced)
    1 clove

    canola oil
    1 tbsp

    Haas avocados (large ripe )
    2

    lime juice
    1 cup

    dry sherry
    2 tbsp

    can low-sodium chicken stock ( (or 1½ cups homemade chicken broth))
    1

    hot pepper sauce
    1 tsp

    cilantro (chopped fresh)
    2 tbsp

    milk (low-fat)
    2 cup

    Dash kosher salt
    1

  • “Sweet” Potato Fries

    “Sweet” Potato Fries

    How to Make “Sweet” Potato Fries

    Sweet potatoes are packed full of good nutrition providing a good source of vitamin A, fiber and vitamin C. Adults and kids will love these “Sweet” Potato Fries.

    This recipe is from The Diabetes Cookbook. 


    15 min prep time


    35 min cook time


    6servings


    10-12 Fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well.
    3. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft.
    Low Sodium
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Quick & Easy
    Sides
    Vegan
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      10-12 Fries


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      460mg
      10%

    Ingredients

    nonstick cooking spray
    1

    large sweet potatoes (about 2 pounds total, peeled and cut into 1/2-inch wedges )
    2

    olive oil
    2 tbsp

    ground cinnamon
    1 tsp

    Splenda® Brown Sugar Blend
    1/4 cup

  • Slow-Cooker Hawaiian Pork Tacos

    Slow-Cooker Hawaiian Pork Tacos

    How to Make Slow-Cooker Hawaiian Pork Tacos

    Slow-cooker recipes like these spicy-sweet tacos are great time-savers for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner!

    Watch How to Make Hawaiian Pork Tacos

    play video

    Play video

    Powered by Homemade


    10 min prep time


    8 hr cook time


    11servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.

    2. Cover and cook on high for 4-6 hours (or on low for 7-8 hours). Drain liquid and shred pork with fork.

    3. Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

    Low Sodium
    Mexican/Southwestern
    Slow Cooker
    Dinner
    Quick & Easy
    Gluten-Free
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    11 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      680mg
      14%

    Ingredients

    lean, boneless pork shoulder/Boston butt roast
    3 3/4 lbs

    black pepper
    1/2 tsp

    ground ginger
    1/4 tsp

    cumin
    1 tsp

    onion(s) (sliced)
    1 med

    garlic (minced)
    2 clove

    pineapple juice
    1 cup

    white wine
    1 cup

    small high-fiber tortillas (warmed)
    11 whole

    shredded lettuce
    1 cup