The Super Diabetes Site

Tag: comfort food

  • Ham and Edamame Chop Salad

    Ham and Edamame Chop Salad

    How to Make Ham and Edamame Chop Salad

    This recipe from The Diabetes Carb Control Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the dressing ingredients.
    2. In a large bowl, combine the salad ingredients, except the eggs. Cut the eggs in half, discard two yolk halves, and chop the remaining eggs. Add eggs to the salad with the dressing and toss until well coated.
    Veggie Rich
    Comfort Food
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Appetizers
    Dinner
    No Cook
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      720mg
      15%

    Ingredients

    light mayonnaise
    1/4 cup

    sour cream (fat-free)
    1/3 cup

    medium garlic (minced)
    1 clove

    cider vinegar
    2

    dried dill (dried)
    1 tbsp

    romaine lettuce (chopped)
    6 cup

    fresh shelled edamame
    1 cup

    extra-lean ham (diced)
    4 oz

    medium cucumber (peeled and chopped)
    1/2

    green bell pepper (diced)
    1/2 cup

    red onion (diced)
    1/3 cup

    Swiss cheese (very thinly sliced, reduced-fat, torn in small pieces)
    2 oz

    large hard boiled eggs (peeled and halved)
    2

  • Grilled Pork and Cheese Quesadillas

    Grilled Pork and Cheese Quesadillas

    How to Make Grilled Pork and Cheese Quesadillas

    A Mexican favorite can now be yours. When a quesadilla is grilled rather than prepared in an indoor oven, the result is smoky, rich-flavored quesadilla. If you can’t grill outside, this works great prepared on a stovetop grill pan.


    10 min prep time


    15 min cook time


    8servings


    1/2 quesadilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an outdoor grill for medium heat. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add the garlic and sauté for 1 minute. Add the pork and sauté for 5–6 minutes. Drain any excess fat.
    2. On two baking sheets, lay out 4 tortillas. Spray tops lightly with oil. Flip over. Spread 1/2 cup of pork evenly over the tortilla. Sprinkle with cheese, scallions, and chilies. Top all the tortillas with the remaining tortillas to form a quesadilla and press together lightly. Spray lightly with oil.
    3. When the grill is hot, place quesadillas on the grill. Grill for 5–7 minutes on each side. During some of this time, you may cover the grill to help melt the cheese and brown the quesadillas. When the first side is golden, flip over and grill the other side. Cut into wedges and serve with yogurt, salsa, and tomatoes.
    Comfort Food
    Grilling
    Kid Friendly
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 quesadilla


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    Ingredients

    olive oil
    1 tsp

    onion(s) (minced)
    1/2 cup

    garlic (minced)
    2 tsp

    pork loin (ground)
    1 lbs

    corn or whole-wheat tortillas
    8

    Mexican cheese blend (reduced-fat)
    1 cup

    green onion (scallion) (thinly sliced)
    3

    canned green chiles (3-ounce can chopped mild or hot)
    1

    nonfat Greek yogurt
    1/2 cup

    salsa (prepared mild or hot)
    1/2 cup

    tomato(es) (diced)
    1 cup

  • Grilled Peaches With White Balsamic And Mascarpone Cream

    Grilled Peaches With White Balsamic And Mascarpone Cream

    How to Make Grilled Peaches With White Balsamic And Mascarpone Cream

    When they’re tossed on the grill, peaches develop a rich, jam-like flavor, which is divine when paired with mascarpone cheese and a drizzle of balsamic and honey.


    10 min prep time


    about 15 min cook time


    8servings


    1 peach half, 2 tablespoons mascarpone cream, and 1 tablespoon nut crumble

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill or grill pan to medium-high. Preheat the oven to 400°F.
    2. In a large bowl, toss the peaches with the oil until well coated. Grill peaches cut-side down until charred, 2–3 minutes, then transfer them to a baking dish, cut-side up, and drizzle with the white balsamic vinegar.
    3. Roast the peaches, uncovered, for 10–15 minutes, or until tender.
    4. Meanwhile, in the bowl of a food processor, combine the yogurt, mascarpone, honey, and vanilla. Purée until smooth.
    5. In a blender, pulse together the walnuts and cinnamon to form a crumble.
    6. Remove peaches from the oven and serve each peach half with 2 tablespoons mascarpone cream and 1 tablespoon nut crumble.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Grilling
    Comfort Food
    Vegetarian
    Dessert
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    Nutrition facts

    8 Servings



    • Serving Size

      1 peach half, 2 tablespoons mascarpone cream, and 1 tablespoon nut crumble


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        13g

    • Protein
      4g

    • Potassium
      220mg
      5%

    Ingredients

    peaches (halved, pits removed)
    4

    vegetable oil
    1 tbsp

    white balsamic vinegar
    1/2 cup

    strained yogurt (fat-free, plain, Greek or skyr)
    1 cup

    mascarpone cheese
    2 tbsp

    honey
    1 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    1/4 cup

    ground cinnamon
    2 tsp

  • Grilled Chicken Sandwich With Olive Arugula Topping

    Grilled Chicken Sandwich With Olive Arugula Topping

    How to Make Grilled Chicken Sandwich With Olive Arugula Topping


    5 min prep time


    10 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large skillet over medium-high heat. Coat chicken with cooking spray and sprinkle with the basil, onion powder, and pepper flakes. Cook 5 minutes on each side or until no longer pink in center.
    2. Meanwhile, combine the topping ingredients in a medium bowl. Place the chicken on bottom half of the bread, top with the arugula mixture, top with remaining bread, and cut into four sections.
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      365

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      32g

    • Potassium
      405mg
      9%

    Ingredients

    chicken breasts (boneless, thin cutlets, rinsed and patted dry )
    4

    nonstick cooking spray
    1

    fresh basil leaves (dried)
    1 tsp

    onion powder
    1/2 tsp

    crushed red pepper flakes (dried)
    1/8 tsp

    multi-grain Italian bread (cut in half lengthwise)
    8 oz

    packed arugula or spring greens
    2 cup

    red onion (diced)
    1/4 cup

    Kalamata olives (pitted, coarsely chopped)
    16

    Extra Virgin Olive Oil
    1 1/2 tbsp

    red wine vinegar
    2 1/2 tbsp

  • Grilled Athenian Burger

    Grilled Athenian Burger

    How to Make Grilled Athenian Burger

    When is a burger not just a burger? You’ll soon find out after trying this version. You may substitute 50% lamb for beef in this recipe as well. I sometimes spike this recipe with crushed red chili flakes or a minced Serrano chili because I’m a spicy food freak.

    Note—The Nutrition Facts information for this recipe is for the burger patty and suggested toppings only.


    10 min prep time


    13 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mixing bowl combine all ingredients and mix until just combined.
    2. Divide mixture into 4 equal parts and form 4 burgers. Place on a plate and refrigerate until ready for grilling.
    3. Spray grill or stove-top grill pan with high- heat olive or canola oil spray. Heat grill to high temperature (450–500°F).
    4. Grill burgers for approximately 6–8 minutes. Turn and repeat process for an additional 4–5 minutes. Check for doneness with a thermometer. Internal temperature should be about 160°F as they will continue to cook for a few minutes.
    5. Top with fresh romaine leaves, sliced tomatoes, and red onion on a whole-grain bun or wrapped in a pita.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Grilling
    Dinner
    Holidays & Entertaining
    Main Dish
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      70mg

      23%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      24g

    • Potassium
      390mg
      8%

    Ingredients

    ground beef (95% lean)
    1 lbs

    Greek yogurt (fat-free)
    4 tbsp

    garlic (minced)
    1 clove

    fresh leaf oregano
    1 tsp

    fresh leaf parsley (chopped)
    2 tbsp

    lemon zest (lemon peel, grated)
    1/2 tsp

    black pepper
    1/4 tsp

  • Grilled Angel Food Cake With Melted Berries

    Grilled Angel Food Cake With Melted Berries

    How to Make Grilled Angel Food Cake With Melted Berries


    15 min prep time


    10 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a medium bowl with a large piece of aluminum foil, pressing the foil into the sides of the bowl well.
    2. Add the berries, Splenda, maple syrup, cardamom, and balsamic vinegar over all.
    3. Wrap the foil up, forming a package, and twist the top so the liquid doesn’t escape.
    4. Preheat the grill over medium-high heat and place the berry package on the grill.
    5. Grill for 5–6 minutes, turning and shaking the package occasionally. Spray the cake slices lightly with vegetable oil to prevent sticking and add the cake slices to the grill to mark. Grill gently for 2–3 minutes, place on a serving dish and pour the melted berries over the cake.
    6. If desired, serve with sugar-free whipped cream or low- or no-fat Greek yogurt.
    Low Sodium
    CKD Dialysis
    Kidney-Friendly
    Grilling
    Comfort Food
    Vegetarian
    Dessert
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        15g

    • Protein
      2g

    • Potassium
      125mg
      3%

    Ingredients

    mixed berries (such as strawberries, blueberries, blackberries, and raspberries)
    3 cup

    low-calorie sugar substitute
    1 tsp

    maple syrup
    1 tbsp

    cardamom (ground)
    1/4 tsp

    balsamic vinegar
    4 tsp

    angel food cake, cut into eight (1-inch-thick slices)
    1

    vegetable oil
    1

  • Greek Meatball And Orzo Soup

    Greek Meatball And Orzo Soup

    How to Make Greek Meatball And Orzo Soup

    The oregano-scented meatballs that star in this satisfying one-dish meal are extra moist and tasty thanks to the addition of a shredded carrot. Rice-shaped orzo pasta absorbs the flavors of the broth and cooks in just a few minutes. Adding the lemon juice at the end brightens the flavors.


    15 min prep time


    35 min cook time


    4servings


    heaping 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Lightly spray a broiler pan and rack with cooking spray. Set aside.
    2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.
    3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.
    4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 5 minutes, or until the onion is soft, stirring frequently.
    5. Stir in the broth, tomatoes with liquid, tomato paste, and the remaining 1/4 teaspoon oregano and 1/4 teaspoon pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.
    6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.
    7. Gently stir in the meatballs. Cook for 1 minute. Remove from the heat. Stir in the lemon juice.
    Low Sodium
    Comfort Food
    Italian
    Mediterranean
    Dinner
    Main Dish
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      heaping 1 1/2 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      22g

    • Potassium
      1010mg
      21%

    Ingredients

    ground beef (95% fat-free)
    8 oz

    medium carrot (finely shredded)
    1

    plain dry whole-grain bread crumbs (lowest sodium available)
    1/4 cup

    large egg white
    1

    dried oregano (dried, crumbled, divided use)
    1/2 tsp

    pepper (divided use)
    1/2 tsp

    olive oil
    2 tsp

    small onion (chopped)
    1

    medium rib of celery (chopped)
    1

    medium garlic (minced)
    1 clove

    low sodium chicken broth (fat-free, low-sodium)
    3 cup

    diced tomatoes (no-salt-added, undrained)
    1

    tomato paste (no-salt-added)
    2 tbsp

    whole-wheat orzo (dried)
    1/2 cup

    medium zucchini (chopped)
    1

    fresh lemon juice
    2 tbsp

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • Gluten-Free Quinoa Chocolate Chip Cookies

    Gluten-Free Quinoa Chocolate Chip Cookies

    How to Make Gluten-Free Quinoa Chocolate Chip Cookies

    You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy! The texture is a little denser than a traditional cookie, but you can eat these cookies without the guilt!


    10 min prep time


    30servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
    2. In a large bowl, whisk together margarine, vanilla, egg and Splenda. Mix until well blended.
    3. Add oats, quinoa and baking mix to mixture and stir well. Fold in chocolate chips.
    4. Drop by Tbsp. onto baking sheet. Bake for 15 minutes.
    5. Cool on wire rack and store in airtight container when cool.
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    30 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    Smart Balance margarine (softened)
    3 tbsp

    vanilla extract
    1 tsp

    eggs
    1

    low calorie sugar substitute
    1/4 cup

    old-fashioned rolled oats (gluten-free)
    1 cup

    cooked quinoa (cooled)
    2 cup

    baking mix ((such as Pamela’s), gluten-free)
    1/2 cup

    mini-chocolate chips
    1/4 cup

  • Gluten-Free Chocolate Banana Muffins

    Gluten-Free Chocolate Banana Muffins

    How to Make Gluten-Free Chocolate Banana Muffins

    Try to use a gluten-free baking mix that lists brown rice flour as the first ingredient to increase your whole-grain intake. You can substitute gluten-free oats for quinoa flakes if needed here as well.


    20 min prep time


    14servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line muffin tins with muffin papers and spray the papers with cooking spray.
    2. In a large bowl, mix together the oil, sugar, and vanilla. Add the bananas and eggs one at a time. Mix well.
    3. Stir in the baking mix, quinoa flakes, cocoa powder, and water
    4. Spoon the batter into 14 muffin cups. Top each muffin with mini chocolate chips (distribute evenly over all muffins.)
    5. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
    6. Remove from the oven and let the muffins cool in the pan for 10 minutes. Remove the muffins from the pan and cool completely on a wire rack.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      25mg

      8%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      3g

    • Potassium
      175mg
      4%

    Ingredients

    canola oil
    1/4 cup

    sugar
    1/2 cup

    vanilla extract
    1 tsp

    medium ripe bananas (mashed)
    2

    eggs
    2

    all-purpose Gluten-Free Baking Mix ((such as King Arthur Baking Mix))
    1 cup

    quinoa flakes
    1/2 cup

    cocoa powder
    1/2 cup

    water
    1 tbsp

    mini chocolate chips
    2 tbsp