The Super Diabetes Site

Tag: comfort food

  • Signature Skillet Supper

    Signature Skillet Supper

    How to Make Signature Skillet Supper

    Barbara Seelig-Brown loves creating versatile recipes that you can tailor to your family’s preferences. Use this basic concept and vary the veggies and seasoning for a different taste each time you make this dish. This is also great because it’s a one-pot dish. Barbara also recommends trying it with ground turkey or ground buffalo, which has almost no saturated fat.


    10 min prep time


    30 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olive oil in large sauté pan or skillet. Add beef, onions, and garlic and cook until beef is browned. 

    2. Add vegetables and the seasoning, and mix well. Add the noodles and mix well. Add the broth and enough water to cover everything.

    3. Bring to a boil. Reduce heat to medium and cook until noodles are tender, approximately 15 minutes.

    Fiber Focused
    Comfort Food
    Dinner
    One Pot
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      590mg
      13%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    lean ground beef
    1 lbs

    onion(s) (chopped)
    1 cup

    garlic (minced)
    2 clove

    frozen mixed vegetables
    4 cup

    togarashi (Japanese pepper blend)
    2 tsp

    egg noodles (uncooked)
    3 cup

    beef broth (low-sodium)
    4 cup

    water
    1 cup

  • Scalloped Potatoes

    Scalloped Potatoes

    How to Make Scalloped Potatoes

    Potato dishes are a common holiday item. Serve this creamy potato side at your holiday dinner. No one will even know it’s a “healthy” version of scalloped potatoes!


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Peel potatoes and slice into thin rounds.
    2. Coat a large nonstick skillet with cooking spray and sauté onions and potatoes over medium-high heat until the onions turn clear.
    3. Spray a pie pan or 8-inch round cake pan with cooking spray.
    4. Place a thick layer (about half) of the potatoes and onions in the bottom of pan.
    5. Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and-half over the potatoes. Sprinkle 1/4 cup of the cheese on top.
    6. Add remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.
    7. Bake for 40 minutes or until potatoes are soft.
    Low Sodium
    Comfort Food
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      550mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    salt (optional)
    1/4 tsp

    medium russet potatoes
    6

    medium yellow onion (cut into thin strips)
    1

    black pepper
    1/4 tsp

    fat free half-and-half
    1 cup

    cheddar cheese (reduced-fat, shredded sharp, divided)
    1/2 cup

  • Salmon Quinoa Risotto

    Salmon Quinoa Risotto

    How to Make Salmon Quinoa Risotto

    Author Robyn Webb says, “Quinoa is not the usual grain in risotto, but this protein-packed, tiny grain cooks quickly and results in a wonderfully fragrant risotto-like dish.”


    25 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach salmon—Fill a 4-quart saucepan with water and put salmon filet into the water. Place saucepan over high heat until water boils. Once water boils, remove pan from heat and let sit for 10 minutes. Remove fish from water and flake. Set aside.
    2. In a 4-quart saucepan, heat 1 tablespoon of olive oil over medium-high heat. When oil is shimmering, add diced onion. Sauté onion until transparent. Add quinoa to onion mixture and stir—to toast—for 2 minutes.
    3. Add 1 cup of vegetable stock to quinoa and onion. Stir until stock is absorbed. Once stock is absorbed, add another 1 cup of stock. Continue stirring until stock is absorbed. Add remaining stock in 1/2-cup intervals, stirring until all stock is absorbed. Remove from heat.
    4. While preparing the onion quinoa mixture, heat 1/2 tablespoon of oil over medium-high heat in a sauté pan with chopped garlic. Once garlic is sizzling, add chopped kale to the pan. Turn kale to coat with oil and garlic. Turn kale mixture until fragrant, approximately 2 minutes. Remove kale mixture from heat.
    5. Once quinoa is complete, add kale and salmon. Stir to combine and add salt and pepper to taste.
    Veggie Rich
    Comfort Food
    Italian
    Dinner
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      27g

    Ingredients

    tablespoons olive oil (divided)
    1 1/2 tbsp

    medium onion (diced)
    1

    quinoa
    1 cup

    organic vegetable stock (divided)
    4 cup

    garlic (finely chopped)
    4 clove

    leaves of kale (stems removed and cut into ribbons)
    7

    salmon (poached and flaked)
    10 oz

    salt, to taste
    1

    pepper, to taste
    1

  • Sage Stuffing

    Sage Stuffing

    How to Make Sage Stuffing

    Here’s a stuffing recipe that’s on the healthier side but will still thrill your guests. Our Sage Stuffing uses whole grain bread, omega-3 rich walnuts and cranberries to give it a holiday twist.


    15 min prep time


    1 hr cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Add the bread to a large bowl.
    2. Heat the olive oil in a large skillet over medium heat. Add the onions and celery, and sauté for 3 minutes. Add the walnuts and sauté for 2 minutes. Add in the sage and cook for 1 minute.
    3. Add the onion-sage mixture to the bread. Pour the hot chicken broth and egg over the onion-sage, and mix well (until moist). Add in the cranberries or cherries. Season well with salt and pepper. Add the mixture to a large casserole dish, and sprinkle with paprika. Bake for about 40-45 minutes, or until the top is browned and crusty.
    Fiber Focused
    Comfort Food
    Holidays & Entertaining
    Dinner
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      8g

    Ingredients

    day-old whole-grain bread (crusts removed, cut into small cubes)
    1 loaf (about 2 lbs)

    olive oil
    1 tbsp

    large onion (chopped)
    1

    large celery stalks (chopped)
    3

    walnuts (coarsely chopped)
    1/3 cup

    fresh sage (stems removed, coarsely chopped)
    1/2 bunch

    low sodium chicken broth (hot)
    3 cup

    egg (lightly beaten)
    1

    dried cranberries or cherries (coarsely chopped)
    1/2 cup

    salt and pepper to taste
    1

    paprika
    1 tsp

  • Roasted Vegetables

    Roasted Vegetables

    How to Make Roasted Vegetables

    Author Barbara Seelig-Brown says, “Veggies are delicious when roasted. Their flavors are enhanced and the natural sugars are caramelized, which give them a nice crunch. Vary this recipe by using whatever veggies you like or roast one single vegetable at a time. I sometimes roast peeled beets or trimmed Brussels sprouts and even the naysayers always love them!”


    20 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place eggplant in a large bowl. Lightly salt eggplant and let sit for 10 minutes. (This will prevent it from absorbing too much oil.) Add remaining vegetables and toss with olive oil.

    3. Line baking sheet with parchment. Place vegetables on baking sheet. Sprinkle with salt and pepper to taste. Roast to desired doneness, approximately 20–30 minutes. Adjust seasonings to taste.

    4. Place on serving platter and sprinkle with balsamic vinegar. Garnish with fresh herbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      428mg
      9%

    Ingredients

    small eggplant (unpeeled, cut into 1-inch chunks)
    1

    sea salt (fine)
    1/3 tsp

    zucchini (sliced into 1-inch pieces)
    1

    yellow squash (sliced into 1-inch pieces)
    1

    cremini (baby bella) mushrooms
    10 oz

    shallots (peeled and quartered)
    4

    red bell pepper (cut into 1-inch chunks)
    1

    green bell pepper (cut into 1-inch chunks)
    1

    yellow bell pepper (cut into 1-inch chunks)
    1

    garlic (separated and peeled)
    1 clove

    Extra Virgin Olive Oil
    2 tbsp

    pepper (Freshly ground)
    1

    balsamic vinegar (good quality)
    2 tbsp

    herb sprigs (for garnish) (Fresh)
    1

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Pepper Salad

    Roasted Pepper Salad

    How to Make Roasted Pepper Salad

    Author Robyn Webb says, “Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper-it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.”


    30 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
    2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
    3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
    4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
    Veggie Rich
    Comfort Food
    Vegan
    Vegetarian
    Sides
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      380mg
      8%

    Ingredients

    large red peppers
    2

    large orange or yellow bell peppers
    2

    large green peppers
    2

    tablespoons extra virgin olive oil (divided use)
    2 tbsp

    balsamic vinegar
    2 tsp

    small garlic (very finely chopped or crushed)
    1 clove

    black olives (pitted)
    12

    Handful of small fresh basil leaves
    1

  • Quick Butternut Squash Soup

    Quick Butternut Squash Soup

    How to Make Quick Butternut Squash Soup

    Savor rich fall flavors with this delicious and fast squash soup. Using frozen butternut squash in this recipe is a big time-saver. Check the vegetable section of the frozen food aisle.


    10 min prep time


    30 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave the frozen squash for 5 minutes.
    2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes.
    3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes.
    4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving.
    Low Sodium
    Comfort Food
    Gluten-Free
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      690mg
      15%

    Ingredients

    frozen butternut squash
    2 (12-oz) bags

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    large carrot (diced)
    1

    garlic (minced)
    2 clove

    low sodium chicken broth
    24 oz

    black pepper
    1/2 tsp

    dried sage (dried)
    1/8 tsp

  • Pumpkin Pudding Parfait with Gingersnaps

    Pumpkin Pudding Parfait with Gingersnaps

    How to Make Pumpkin Pudding Parfait with Gingersnaps

    This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    7servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium mixing bowl, whisk together the pudding mix and milk for 2 minutes. Let sit for 5 minutes.
    2. Fold in the pumpkin, cinnamon, and nutmeg. Fold in 1/2 cup of the yogurt and refrigerate for 10 minutes.
    3. Scoop 1/2 cup pudding mixture into each parfait glass. Top each with 1 heaping tablespoon of the remaining yogurt and 1 crumbled gingersnap cookie. Repeat procedure for the remaining 6 parfaits.
    Kid Friendly
    Comfort Food
    No Cook
    Quick & Easy
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g

    • Protein
      6g

    • Potassium
      240mg
      5%

    Ingredients

    fat-free, sugar-free instant cheesecake pudding mix
    1 (1-oz) package

    skim milk
    1 2/3 cup

    canned pure pumpkin
    1 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    fat-free vanilla Greek yogurt (divided)
    1 cup

    gingersnap cookies (crumbled)
    7

  • Potato Crusted Bacon Quiche

    Potato Crusted Bacon Quiche

    How to Make Potato Crusted Bacon Quiche

    Author Robyn Webb says, “Quiche is the ultimate comfort food. But this time, we eliminate the fatty pastry crust in favor of something much more fun!! By using frozen shredded hash browns, we eliminate the fat and add some crispy crunchy texture that adds a double dose of comfort to a true favorite.”


    15 min prep time


    1 hr, 5 min cook time


    8servings


    1/8 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. To make the crust, combine the crust ingredients and press into a 9-inch quiche or pie pan, covering the sides and bottom. Bake the crust for 10 minutes and remove from the oven and set aside.
    2. Cook the bacon in a large skillet over medium-high heat until crispy, about 3 minutes. Remove from the skillet and crumble. In the pan drippings sauté the onion, add the frozen thawed broccoli, and sauté for 3 minutes.
    3. In a bowl, combine the milk, cream cheeses, eggs, egg whites, parsley, salt, and pepper. Mix well. Add the cheddar cheese and cooked bacon.
    4. Spread the broccoli mixture on the bottom of the cooked crust. Pour over the milk mixture. Bake for 15 minutes at 425°F. Lower the heat to 325°F and continue to cook for about 35 minutes until a knife inserted comes out clean.
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 quiche


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      10g

    Ingredients

    shredded frozen hash browns (For the crust, with excess water drained.)
    2 1/2 cup

    egg white (For the crust, beaten until frothy)
    1

    Parmesan cheese (For the crust)
    1 tbsp

    dried basil (For the crust)
    1 tsp

    Kosher Salt (For the crust)
    1/4 tsp

    slices reduced-fat bacon
    2

    small onion (chopped)
    1

    package frozen chopped broccoli (thawed and drained, patted dry)
    1

    1% milk
    1 cup

    cream cheese (fat-free)
    1/4 cup

    cheese (reduced-fat cream)
    1/4 cup

    eggs
    2

    egg whites
    2

    parsley (chopped fresh )
    2 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    extra-sharp reduced-fat cheddar cheese ((such as 75% less fat Cabot extra sharp cheddar))
    1/2 cup