The Super Diabetes Site

Tag: comfort food

  • Sweet and Smoky Baked Eggs

    Sweet and Smoky Baked Eggs

    How to Make Sweet and Smoky Baked Eggs


    5 min prep time


    25 min cook time


    4servings


    1 tomato half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Wash tomatoes and cut in half. Scoop out the pulp and seeds, leaving about a 1/2-inch rim of tomato.
    3. Place cut-side up in a greased glass baking dish.
    4. Sprinkle each tomato half with pepper and cumin. Break an egg into each tomato “shell.” Sprinkle each egg with 1/2 tsp of the cheese.
    5. Bake until the eggs are set, roughly 25 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Caribbean
    Main Dish
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato half


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      255mg
      5%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    2

    ground black pepper
    1 tsp

    cumin
    1 tsp

    eggs (medium)
    4

    Parmesan cheese (grated reduced-fat)
    2 tsp

  • Sweet Home Beef And Veggie Pot Roast

    Sweet Home Beef And Veggie Pot Roast

    How to Make Sweet Home Beef And Veggie Pot Roast


    15 min prep time


    8 hr cook time


    4servings


    about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce

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    Step-By-Step Instructions:

    1. Coat a 3 1/2–4 quart slow cooker with cooking spray. Place the carrots, onion, and celery in bottom of the slow cooker. Top with the beef. Spoon the water, vinegar, and Worcestershire over the beef. Sprinkle evenly with black pepper and onion soup mix. Cover and cook on high setting for 4 hours or on low setting for 8 hours.
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      506mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      33g

    • Potassium
      800mg
      17%

    Ingredients

    medium carrots (scrubbed, halved lengthwise, and cut into 3-inch pieces)
    4

    medium onion (cut in eighths)
    1

    medium celery stalks (halved lengthwise and cut into 3-inch pieces)
    2

    lean chuck roast (boneless, trimmed of fat)
    1 1/4 lbs

    water
    2 tbsp

    balsamic vinegar
    1 tbsp

    Worcestershire sauce
    2 tsp

    black pepper
    1/2 tsp

    onion soup mix (dried)
    1

  • Spiced Sweet Potato Fries

    Spiced Sweet Potato Fries

    How to Make Spiced Sweet Potato Fries


    15 min prep time


    1 hr cook time


    6servings


    1/6th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Spray baking sheet with nonstick cooking spray.
    3. Cut sweet potatoes into thick strips or wedges and put in a gallon-size Ziploc bag.
    4. Add the olive oil and shake until the sweet potato pieces are coated. Place the uncooked “fries” on the prepared baking sheet in a single layer.
    5. Mix the spices in a small bowl. Sprinkle the spice mix over the sweet potatoes.
    6. Bake for 45 minutes to an hour.
    Comfort Food
    Budget Friendly
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6th recipe


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    medium sweet potatoes (washed and peeled)
    4

    olive oil
    1 tbsp

    ground cinnamon
    1 tbsp

    chili powder
    1 tbsp

    ground ginger
    1 tsp

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Spaghetti Squash with Light Marinara Sauce

    Spaghetti Squash with Light Marinara Sauce

    How to Make Spaghetti Squash with Light Marinara Sauce

    Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation.


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
    2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
    3. Tear basil leaves and add to tomato mixture.
    4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
    5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
    6. Serve over cooked spaghetti squash.
    Comfort Food
    Italian
    Kid Friendly
    Dinner
    Lunch
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      485mg
      10%

    Ingredients

    medium spaghetti squash (2-lb, washed)
    1

    Extra Virgin Olive Oil
    1 tbsp

    parmigiano-reggiano cheese (finely grated)
    1 tbsp

    roma (plum) tomatoes (chopped)
    14

    garlic (chopped)
    2 clove

    shallots (minced)
    1

    Extra Virgin Olive Oil
    1 tbsp

    freshly ground black pepper
    1

    fine sea salt
    1/2 tsp

    fresh basil leaves
    1 cup

    parmigiano-reggiano cheese (optional)
    6 tsp

  • Smoky Seafood Stew

    Smoky Seafood Stew

    How to Make Smoky Seafood Stew

    This stew is great year-round, but it’s best in late summer when bell peppers are extra plump and abundant at the farmers’ market. When buying fresh clams, make sure they are still alive with their shells tightly closed. This recipe is Katie Cavuto’s rendition of the clambakes and lobster boils she loved as a kid.


    1 hr 15 min prep time


    45 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large pot over medium heat. Add the onion, celery, bell pepper, salt, and black pepper, and cook, stirring occasionally, until vegetables have softened, 6–8 minutes. Add the garlic, red pepper flakes, paprika, and tomato paste. Continue to cook, stirring, for 1–2 minutes.
    2. Pour in the broth and tomatoes with their juices. Bring mixture to a boil, then add the potatoes. Reduce heat to low and cover the pot. Simmer for 15–20 minutes, or until the potatoes are tender.
    3. When potatoes are tender, increase heat to medium and add the lemon zest, lemon juice, and clams. Cover the pot and cook for 3 minutes. Stir in the shrimp and fish, cover again, and simmer for about 5 more minutes, until the clams open and the fish and shrimp are firm and opaque. Stir in the parsley and oregano, and serve immediately.
    Seafood
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      18g

    • Potassium
      915mg
      19%

    Ingredients

    extra-virgin olive oil
    2 tbsp

    onion(s) (chopped)
    1 cup

    celery (chopped)
    1/2 cup

    red bell pepper (chopped)
    1 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper (divided)
    1/2 tsp

    garlic (minced)
    3 clove

    crushed red pepper flakes
    1/2 tsp

    smoked paprika
    1 tsp

    tomato paste (no-salt-added)
    1 tbsp

    low-sodium vegetable broth or low-sodium seafood stock
    4 cup

    no-salt-added canned crushed tomatoes
    1 (15-oz) can

    white potatoes (quartered)
    2 cup

    lemon zest (freshly grated)
    1/2 tsp

    lemon juice (freshly squeezed)
    1 tbsp

    littleneck clams (soaked in water for 1 hour)
    1 lbs

    medium shrimp (peeled and deveined, tails left on)
    1/2 lbs

    white fish (such as hake or cod) (cut into 1-inch pieces)
    1/2 lbs

    chopped fresh parsley
    3 tbsp

    chopped fresh oregano
    2 tbsp

  • Smoky Pork Chops with Tomatoes

    Smoky Pork Chops with Tomatoes

    How to Make Smoky Pork Chops with Tomatoes

    Try out this quick pork chop recipe with some great seasoning! Pair it with some whole grains and a nonstarchy vegetable to make a complete meal.


    4servings


    3 ounces cooked pork and 3 Tbsps. tomato

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    Step-By-Step Instructions:

    1. Combine the flour, paprika, thyme, garlic powder, 1/4 Tsp. of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides.
    2. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or until no longer pink in center. Sprinkle with the diced tomatoes and remaining 1/8 Tsp. salt.
    Low Carb
    Comfort Food
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked pork and 3 Tbsps. tomato


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2.7g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      60mg

      20%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      22g

    • Potassium
      360mg
      8%

    Ingredients

    all-purpose flour
    1/4 cup

    smoked paprika
    1 tsp

    thyme leaves (dried)
    1/2 tsp

    garlic powder
    1/4 tsp

    salt (and 1/8 tsp, divided use)
    1/4 tsp

    black pepper
    1/2 tsp

    pork chops (bone-in, about 5-ounces each)
    4

    canola oil
    2 tbsp

    medium Roma tomatoes (diced)
    2

  • Slow Cooker Pork and Pumpkin Stew

    Slow Cooker Pork and Pumpkin Stew

    How to Make Slow Cooker Pork and Pumpkin Stew

    Slow cookers allow for a no-fuss meal that everyone will enjoy. Serve steamed nonstarchy vegetables or a salad with this stew for a complete meal.


    15 min prep time


    4 hr cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season the cubed pork with the pepper and salt-free seasoning.
    2. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
    3. Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
    4. Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
    5. Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      30mg

      10%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      640mg
      14%

    Ingredients

    pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
    16 oz

    black pepper
    1/2 tsp

    seasoning (salt-free, such as Mrs. Dash)
    1 tsp

    olive oil
    1 tbsp

    tomato paste
    2 tbsp

    beef broth (low-sodium)
    1 cup

    ground cinnamon
    1/4 tsp

    onion(s) (peeled, large dice)
    1

    celery stalks (large dice)
    4

    carrot(s) (peeled, large dice)
    3

    small sugar/pie pumpkin (peeled, seeded, large dice)
    1

    garlic (minced)
    4 clove

    fresh thyme
    4 sprig

    bay leaves
    1

    black beans ((14.5-ounce) drained and rinsed)
    1 can

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Skillet Fish With Spanish Tomatoes

    Skillet Fish With Spanish Tomatoes

    How to Make Skillet Fish With Spanish Tomatoes


    10 min prep time


    15 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup tomato mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Cook fish 5 minutes on each side or until it flakes with a fork. Set aside on separate plate.
    2. Add the remaining ingredients to the skillet, reduce the heat to medium, cover, and cook 5 minutes or until thickened slightly. Spoon over fish. Serve in shallow bowls, if desired.
    Low Carb
    Seafood
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup tomato mixture


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      555mg
      12%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    tilapia fillets or any other lean white fish fillet (rinsed and patted dry)
    4

    tomato(es) (no-salt-added, diced)
    1

    green bell pepper (diced)
    1/2 cup

    pimiento-stuffed green olives (about 12 olives, coarsely chopped)
    1/2 cup

    fresh oregano leaves (dried)
    1/2 tsp

    salt
    1/8 tsp