The Super Diabetes Site

Tag: comfort food

  • Lemon Thyme Greek Frozen Yogurt

    Lemon Thyme Greek Frozen Yogurt

    How to Make Lemon Thyme Greek Frozen Yogurt

    Serve this frozen yogurt with fresh raspberries for a festive dessert.


    15 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an ice cream maker if using. If not using, omit this step.
    2. Combine Splenda Sugar Blend, water, thyme, lemon zest and lemon juice in a small sauce pan. Heat to a boil and then remove from heat to cool. Remove thyme sprig.
    3. Once the lemon mixture is cooled, whisk in to the Greek yogurt. Pour into the ice cream maker and churn until frozen and thick. Serve immediately and freeze leftovers in a plastic container.
    4. If not using an ice cream maker, whip mixture with an electric mixer or by hand with a whisk for 3 minutes. Add to a plastic container and freeze.
    Low Sodium
    Low Carb
    Comfort Food
    Vegetarian
    Foodie
    Gluten-Free
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      11g

    • Potassium
      130mg
      3%

    Ingredients

    Greek style plain yogurt (non-fat)
    3 cup

    lemon (zested and juiced)
    1

    fresh thyme
    1 sprig

    water
    2 tbsp

    low-calorie sugar substitute
    1/2 cup

  • Light And Fluffy Spinach And Cheese Strata

    Light And Fluffy Spinach And Cheese Strata

    How to Make Light And Fluffy Spinach And Cheese Strata

    Author Aviva Goldfarb: “It took me a few attempts, but I finally made the strata of my dreams. In case you aren’t familiar with it, strata is an Italian baked egg and bread dish. This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    50 min cook time


    8servings


    2 1/4 × 3 1/4-inch piece

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Defrost the spinach, combine and refrigerate the eggs and the milk, shred the cheese, if necessary, and refrigerate, combine the dry seasonings, cube the bread, or fully assemble and refrigerate the strata.
    2. Defrost the spinach in the microwave or on the stovetop. Spray a 9 × 13-inch glass or ceramic baking dish with nonstick cooking spray. Cook the bacon, if necessary.
    3. In a large bowl, whisk together the eggs and the milk. Whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon (optional), and bread cubes until the bread is completely moistened. Pour the egg mixture into the baking dish, smoothing it with the back of a spoon, if necessary. Refrigerate, covered, for at least 4 hours and up to 24 hours.
    4. When you are ready to bake it, remove the strata from the refrigerator and preheat the oven to 350°F. Bake it in the center of the oven, uncovered, for 45–50 minutes until it is browned on the edges and cooked through in the center. Cut into squares to serve.
    5. SLOW COOKER DIRECTIONS: In the slow cooker, whisk together the eggs and the milk, then whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon, and bread cubes until the bread is completely moistened. Cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Italian
    Breakfast and Brunch
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 1/4 × 3 1/4-inch piece


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      250mg
      5%

    Ingredients

    frozen spinach (chopped)
    10 oz

    eggs
    6 large

    milk (non-fat or low-fat)
    1 1/2 cup

    cheddar cheese (shredded, reduced-fat)
    1 cup

    Swiss cheese (shredded)
    1/2 cup

    Italian herb blend
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/4 tsp

    bacon ((turkey, pork, or meatless), cooked and diced (optional))
    3 slice

    ciabatta bread (about 1/2 inch thick, cubed, or use any day-old bread (about 4 cups))
    6 slice

  • Lasagna Cupcakes

    Lasagna Cupcakes

    How to Make Lasagna Cupcakes

    Author Robyn Webb: “I’m not particularly fond of the massive cupcake trend that hit the nation not too long ago, but making lasagna into “cupcakes” is a movement I could get behind. When you want all the elements of lasagna in a low-calorie, very easy to serve way, my Lasagna Cupcakes fit the bill. These are great to bring to a party as they transport beautifully.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn S. Webb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    20 min cook time


    12servings


    1 cupcake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F. Coat a 12-cup standard muffin pan with cooking spray.
    2. Add one wonton wrapper to the bottom of each cup, pressing down into the center with the pointed ends set up.
    3. Mix together the ricotta and mozzarella cheeses, egg, dried oregano, and black pepper. Add a scant tablespoon of the cheese mixture over the wonton wrapper. Lay a basil leaf on top of the cheese. Add a tablespoon of the marinara sauce over the basil leaf. Repeat all the layers one more time ending with sauce. Sprinkle the top of each muffin with Parmesan.
    4. Bake the lasagna muffins for 18-20 minutes until bubbly and browned. Remove from the oven and let cool for 5 minutes. Run a knife around each cup to loosen. Remove from the pan and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Italian
    Dinner
    Foodie
    Main Dish
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cupcake


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    wonton wrappers
    24

    ricotta cheese (low-fat)
    3/4 cup

    mozzarella cheese (shredded, part-skim)
    3/4 cup

    eggs (beaten)
    1

    dried oregano (dried)
    1 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil
    24 leaves

    jarred marinara sauce (low-sodium)
    2 cup

    Parmesan cheese (grated)
    1/4 cup

  • Kale Soup with Turkey and Beans

    Kale Soup with Turkey and Beans

    How to Make Kale Soup with Turkey and Beans

    Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.


    20 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
    2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
    3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
    4. Remove the soup from the heat and stir in the Parmesan cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Dinner
    Sides
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    green pepper (diced)
    1/2 cup

    garlic (minced)
    1 clove

    lean ground turkey
    6 oz

    low sodium chicken broth (gluten-free)
    32 oz

    canned crushed tomatoes
    1/2 cup

    basil (dried)
    1/2 tsp

    dried thyme
    1/2 tsp

    dried rosemary
    1/2 tsp

    cayenne pepper
    1/8 tsp

    black-eyed peas (rinsed and drained)
    1 (15.5-oz) can

    kale (chopped)
    3 cup

    Parmesan cheese (freshly grated)
    3 tbsp

  • Juicy Lamb Burgers

    Juicy Lamb Burgers

    How to Make Juicy Lamb Burgers

    Make everyone feel special when you serve them this treat. It’s not every day that you’d serve lamb, but it’s a nice change from beef and turkey. The lamb provides all the juices you need, so there’s no need for cooking oil.


    8 min prep time


    8 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all the ingredients for the burger, handling the meat as little as possible. Form into four patties.
    2. Heat a cast iron skillet over medium-high heat. Add the patties and cook for 3-4 minutes per side. Serve with tomato and lettuce on a whole-grain bun or serve bunless.
    Comfort Food
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      620mg
      13%

    Ingredients

    lean ground lamb (ask butcher to bone lamb, trim off visible fat, and grind)
    1 lbs

    dry whole-wheat breadcrumbs
    1/2 cup

    rehydrated sundried tomatoes (diced)
    1/4 cup

    fresh parsley (minced)
    1/4 cup

    shallots (finely minced)
    1/4 cup

    grated Pecorino Romano cheese
    2 tbsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    tomato(es)
    4 slice

    lettuce leaves
    4

  • Jalapeno Mac and Cheese

    Jalapeno Mac and Cheese

    How to Make Jalapeno Mac and Cheese

    To make this recipe a little quicker, use a jalapeno salsa or hot sauce instead of roasting the peppers. Use about 1/4 cup or adjust to the spiciness that you prefer.


    25 min prep time


    45 min cook time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F. Coat a 9×13 baking dish with cooking spray and set aside.
    2. Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.
    3. Remove the blackened jalapenos from the oven and place in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting and pepper juices on your hands.
    4. Once the peppers have finished roasting, turn the oven down to 350 degrees F.
    5. While jalapenos are roasting and cooling, add olive oil to a medium sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    6. Slowly whisk in the skim milk and bring to a boil, whisking constantly.
    7. Add in the Laughing Cow Lite Cheese Wedges, 1/4 cup parmesan cheese, ground nutmeg, salt (optional) and black pepper. Whisking constantly.
    8. Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
    9. Using a food processor, blend the whole wheat bread, garlic and 2 Tbsps. grated parmesan cheese to make the crumble topping. Set aside.
    10. Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
    11. Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.
    Comfort Food
    Lunch
    Foodie
    Holidays & Entertaining
    Sides
    Vegetarian
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    small jalapeno peppers
    2

    whole grain rotini
    16 oz

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    3 cup

    Laughing Cow Lite Cheese wedges
    6

    Parmesan cheese (plus 2 Tbsp freshly grated, (divided))
    1/4 cup

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread
    1 slice

    garlic
    1 clove

  • Indian Salmon Stir Fry

    Indian Salmon Stir Fry

    How to Make Indian Salmon Stir Fry

    In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.


    15 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3-4 minutes. Remove the salmon from the pan and set aside.
    2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6-7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1-2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
    Low Sodium
    Low Carb
    Indian
    Seafood
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      540mg
      11%

    Ingredients

    vegetable oil (divided use)
    1 tbsp

    cumin seeds
    2 tsp

    brown mustard seeds
    1 tsp

    turmeric
    1/2 tsp

    salmon filet (skinless, cut into 1-inch cubes)
    1 lbs

    large onion (halved, peeled, and sliced into 1/2-inch slices)
    1

    garlic (minced)
    2 clove

    fresh ginger (peeled, grated)
    1 tbsp

    hot green chili peppers (finely minced, optional)
    1

    cherry tomatoes (halved)
    1 cup

  • High-Fiber, Gluten-Free Brownies

    High-Fiber, Gluten-Free Brownies

    How to Make High-Fiber, Gluten-Free Brownies

    Don’t be afraid of the black beans in this recipe. You can’t taste them and they give a nutrition kick and fiber boost that you won’t find in regular brownies. Try topping them with fresh raspberries too.


    15 min prep time


    20 min cook time


    12servings


    1 brownie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9 by 9-inch square baking pan with cooking spray.

    2. In a blender, puree the beans with the oil and water. Add the eggs, cocoa, Splenda Sugar Blend, coffee, and vanilla and blend well.

    3. Add the baking mix to blender and pulse until just incorporated. Stir in mini chocolate chips. Pour into the prepared pan.

    4. Bake for 18-20 minutes

    5. Let cool at least 15 minutes before cutting and removing from the pan. Cut into 12 equal-sized brownies.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    American
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 brownie


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      124mg
      3%

    Ingredients

    nonstick cooking spray
    1 whole

    black beans (rinsed and drained)
    3/4 cup

    olive oil
    1/4 cup

    water
    2 tbsp

    eggs (1 egg plus 2 egg whites)
    3 large

    cocoa powder
    1/4 cup

    low calorie sugar substitute (plus 1 tbsp)
    1/4 cup

    instant coffee
    1 tsp

    vanilla extract
    1 tsp

    mini chocolate-chips (gluten-free)
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    1/3 cup

  • Herbed Panko Asparagus Spears

    Herbed Panko Asparagus Spears

    How to Make Herbed Panko Asparagus Spears


    7 min prep time


    7 min cook time


    4servings


    6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1–2 minutes or until golden, stirring constantly. Set aside on separate plate.

    2. Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover, and simmer 3 minutes or until just tender. Drain well, discarding water. Place the asparagus on a serving plate.

    3. Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon, and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Sides
    Appetizers
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    panko bread crumbs
    1/3 cup

    water
    1 cup

    asparagus spears (trimmed)
    1 lbs

    sour cream (fat-free)
    1/4 cup

    light mayonnaise
    3 tbsp

    milk (fat-free)
    2 tbsp

    prepared mustard
    1 1/2 tsp

    dried tarragon (dried)
    1/4 tsp

    salt
    1/4 tsp

  • Herb and Olive Oil Mashed Potatoes

    Herb and Olive Oil Mashed Potatoes

    How to Make Herb and Olive Oil Mashed Potatoes

    Having diabetes doesn’t mean you have to cut out starchy foods completely. You can still enjoy them in the right portion sizes! This recipe for mashed potatoes skips the butter and cream and uses healthier ingredients to make a dish that is still tasty and full of flavor.


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place potatoes in a large pot, and cover with water. Bring to a boil over high heat, reduce heat to medium, and cook, uncovered, for 10-15 minutes or until tender. Drain. Add lemon juice and olive oil, and begin mashing by hand or with an electric mixer. When mixture is smooth and creamy, stir in lemon zest, cilantro, dill, salt and pepper. Serve warm.
    Comfort Food
    Kid Friendly
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      205mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    baby golden potatoes (about 1 lb total, scrubbed and quartered)
    10

    lemon juice (freshly squeezed)
    1/4 cup

    Extra Virgin Olive Oil
    2 tbsp

    Zest of 1 lemon
    1

    fresh cilantro (finely chopped)
    1/4 cup

    fresh dill (finely chopped)
    1/4 cup

    sea salt or kosher salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp