The Super Diabetes Site

Tag: comfort food

  • Beef Stroganoff

    Beef Stroganoff

    How to Make Beef Stroganoff

    Whip up a hearty and flavorful dish that’s sure to satisfy your cravings while helping to keep your blood glucose (blood sugar) levels in check. Learn step-by-step how to create a creamy, savory sauce paired with lean beef and wholesome ingredients, making this dish both delicious and mindful of your health. Whether you’re cooking for yourself or your loved ones, this recipe is sure to become a staple in your kitchen. 

    Beef Stroganoff Cooking Class

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    Get step-by-step instructions on how to make a diabetes-friendly version of this family-favorite recipe. Powered by the chefs at Homemade.


    15 min prep time


    15 min cook time


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions, omitting salt.

    2. Add oil to a large sauté pan over high heat. Add meat and sauté for about 3 minutes. Remove meat from pan. Add mushrooms and onion and sauté for 5 minutes or until it begins to brown. 

    3. Add flour and cook for 1 minute. Add wine to deglaze pan; cook for 2 minutes. Add Dijon mustard and beef broth; bring to a boil. Reduce heat and simmer for 5 minutes. 

    4. Add beef and any juices back to broth and simmer for 3 more minutes. Add sour cream, salt (optional), and pepper; simmer for 30 seconds. 

    5. Serve over whole-grain egg noodles. 

    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      443mg
      9%

    Ingredients

    whole grain egg noodles (uncooked)
    5 oz

    olive oil
    1 tsp

    beef tenderloin (sliced into 2-inch strips)
    1 lbs

    white (button) mushrooms (sliced)
    1 1/2 cup

    onion(s) (minced)
    1/2 med

    all-purpose flour
    1 tbsp

    dry white wine
    1/2 cup

    Dijon Mustard
    1 tsp

    fat free, low sodium beef broth
    14 1/2 oz

    fat-free sour cream
    1/2 cup

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

  • 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
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    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

  • Beef and Sweet Potato Stew

    Beef and Sweet Potato Stew

    How to Make Beef and Sweet Potato Stew

    You can substitute butternut squash for the sweet potatoes in this recipe if you’d like. This stew is excellent served over the Root Vegetable Cakes.


    20 min prep time


    1 hr 25 min cook time


    8servings


    1 1/2 cups-1.5

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil and generous amount of cooking spray to a large soup pot over high heat. In batches, brown beef on all sides. Do not overcrowd the pan with beef or it will not brown.
    2. Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.
    3. Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.
    4. While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.
    5. After the beef has simmered for 1 hour, add the drained prunes, sweet potatoes, 1/2 cup of the prune water, cinnamon, ground black pepper and salt. Bring to a simmer, covered, for 20 minutes or until potatoes are tender.
    6. Stir in the chopped parsley and serve.
    Comfort Food
    Dinner
    Foodie
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups-1.5


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      45mg

      15%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      19g

    • Potassium
      540mg
      11%

    Ingredients

    olive oil
    1 tbsp

    nonstick cooking spray
    1

    lean beef stew meat ((chuck or round))
    1 1/2 lbs

    onion (diced)
    1

    carrots (sliced 1/2 inch thick rounds)
    2

    celery stalks (diced)
    2

    fat-free, reduced sodium beef broth
    2 1/2 cup

    prunes (diced)
    1/2 cup

    hot water
    1 cup

    sweet potatoes (peeled and diced into 1-inch chunks)
    2 medium (about 12 oz total)

    ground cinnamon
    1 1/2 tsp

    black pepper
    1 tsp

    salt
    1 tsp

    chopped fresh parsley
    1/4 cup

  • 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
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    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

  • Basil Pesto Cream

    Basil Pesto Cream

    How to Make Basil Pesto Cream

    This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!


    20servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Place spinach, garlic, shallot, Parmigiano-Reggiano, and basil in food processor. Process to a paste.
    2. With motor running, add cottage cheese and oil. Process until smooth. Add milk to achieve the desired consistency, if desired.
    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Sides
    Snacks
    Vegetarian
    Sauces
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      2g

    Ingredients

    cottage cheese (non-fat)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    fresh basil
    1/2 cup

    Parmigiano-Reggiano (grated)
    1/4 cup

    shallots (minced, about 1 large)
    1 tbsp

    baby spinach
    1 cup

    skim milk
    2 tbsp

    garlic (minced)
    2 clove

  • 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
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    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

  • Barbecued Rosemary Chicken

    Barbecued Rosemary Chicken

    How to Make Barbecued Rosemary Chicken

    Try this classic recipe that’s been spiced up with some fresh rosemary to make a diabetes-friendly dish that’s bursting with flavor. To take full advantage of the late-summer fresh produce harvest, pair with our Sauteed Asparagus, Peppers, and Mushroom recipe!


    30 min prep time


    10 min cook time


    2servings


    3 ounces chicken + 2 Tbsps. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.
    2. Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.
    3. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates.
    4. Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.
    Comfort Food
    Grilling
    Cooking for 1 or 2
    Lunch
    Main Dish
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces chicken + 2 Tbsps. sauce


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      65mg

      22%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        13g

    • Protein
      24g

    Ingredients

    olive oil
    2 tsp

    lemon zest (grated)
    1 tsp

    fresh lemon juice
    1 tbsp

    medium garlic (minced)
    1 clove

    fresh rosemary (chopped)
    1 tbsp

    salt
    1/8 tsp

    pepper
    1/8 tsp

    chicken breast halves (boneless, skinless, about 4 ounces each, all visible fat discarded)
    2

    nonstick cooking spray
    1

    barbeque sauce (lowest sodium available)
    3 tbsp

    balsamic vinegar
    1 tbsp

    honey
    1 tsp

  • Bangers and Mash

    Bangers and Mash

    How to Make Bangers and Mash

    Bangers and Mash is a traditional Irish Pub food that is usually very high in fat and carbs. This healthier version uses home made turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.


    15 min prep time


    45 min cook time


    6servings


    1 piece of sausage and 2/3 cup mashed sweet potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray.
    2. Line the sweet potatoes on the baking sheet and bake for 45 minutes or until tender when pierced with a fork. Set aside to cool slightly.
    3. While the sweet potatoes are cooling, mix the whole wheat bread and egg, and mix well until bread is softened and a paste forms. Stir in the ground turkey, thyme, sage, garlic powder, cayenne pepper, 1/2 tsp of the salt, and 1/4 tsp of the black pepper.
    4. Divide the sausage mixture into 6 equal sized patties and sauté in a medium non-stick sauté pan coated with cooking spray for about 4-5 minutes on each side or until the center of the patty reaches an internal temperature of 165 degrees.
    5. Once the sweet potatoes have cooled slightly, peel the skins off (they should be easy to peel off by hand) and add the peeled sweet potatoes to a bowl with 1 tbsp olive oil, remaining 1/4 tsp salt, and remaining 1/4 tsp pepper. Mash with a potato masher or sturdy whisk until fluffy.
    6. Serve one sausage patty on top of a scoop of the mashed sweet potatoes.
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 piece of sausage and 2/3 cup mashed sweet potato


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      760mg
      16%

    Ingredients

    nonstick cooking spray
    1

    sweet potatoes (washed and dried)
    2 lbs

    whole wheat bread (crusts removed)
    1

    egg substitute
    1/4 cup

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

    ground thyme
    1/2 tsp

    ground sage
    1/2 tsp

    garlic powder
    1 tsp

    cayenne pepper
    1/4 tsp

    salt (divided use)
    3/4 tsp

    black pepper (divided use)
    1/2 tsp

    olive oil
    1 tbsp

  • Baked Pork Hawaiian

    Baked Pork Hawaiian

    How to Make Baked Pork Hawaiian

    This sweet and savory diabetes-friendly dish will pair well with just about any nonstarchy vegetable. Try it out with our roasted green beans recipe.


    20 min prep time


    10servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 350°F. Sprinkle the pork with salt and pepper and place in a shallow pan. Bake for 1 hour. Drain off all excess fat.
    2. Meanwhile, mix the ingredients together and let stand to blend flavors.
    3. Pour the sauce over the pork and bake an additional 45-60 minutes, basting frequently or until thermometer registers 155°F. Remove from oven and cover with aluminum foil. Let rest for 10 minutes. Carve into thin slices.
    Comfort Food
    Dinner
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      177

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      53mg

      18%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        12g

    • Protein
      19g

    Ingredients

    lean boneless pork sirloin roast (trimmed of fat)
    2 lbs

    Salt to taste (optional)
    1

    Pepper to taste (optional)
    1

    onion(s) (diced)
    1/2 cup

    green pepper (diced)
    1/4 cup

    tomato sauce (8 oz cans)
    2

    Worcestershire sauce
    1 tbsp

    Apple Cider Vinegar
    1/3 cup

    pineapple tidbits (8 oz can, packed in their own juice)
    1

    brown sugar
    1/4 cup

    mustard powder
    1/2 tsp

  • Baked Pumpkin Oatmeal

    Baked Pumpkin Oatmeal

    How to Make Baked Pumpkin Oatmeal

    During the fall months, you’ll see pumpkin-flavored treats from coffee to doughnuts. Treat yourself to a healthy and delicious pumpkin dish! This oatmeal is perfect on a fall morning.


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a 1.5-quart baking dish with cooking spray.
    2. In a large bowl, combine oats, Splenda Brown Sugar blend, cinnamon, nutmeg and baking powder.
    3. In a medium bowl, combine the milk, vanilla extract, pumpkin, oil and egg.
    4. Add the pumpkin mixture to the oat mixture; stir well. Pour oat mixture into baking dish and bake for 20 minutes. Serve warm.
    Low Sodium
    Fiber Focused
    Comfort Food
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      390mg
      8%

    Ingredients

    old-fashioned rolled oats (uncooked)
    2 cup

    low-calorie brown sugar substitute
    1/4 cup

    ground cinnamon
    1 tsp

    ground nutmeg
    1/8 tsp

    baking powder
    1 tsp

    skim milk
    1 cup

    vanilla extract
    1 tsp

    pureed pumpkin
    1 cup

    canola oil
    1 tbsp

    eggs (beaten)
    1

    nonstick cooking spray
    1