The Super Diabetes Site

Tag: cooking for 1 or 2

  • Easy Middle Eastern Green Beans

    Easy Middle Eastern Green Beans

    How to Make Easy Middle Eastern Green Beans

    This dish is inspired by a Lebanese dish called loubieh. It’s simply green beans and grape tomatoes cooked with a just-right amount of extra-virgin olive oil and seasoned with cinnamon and sea salt. It comes together quickly and can easily be made while the rest of your meal cooks. Pair it with a simple protein dish, like this Balsamic Glazed Salmon, for a quick and easy weeknight dinner. 

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    6 min prep time


    12 min cook time


    2servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the green beans and tomatoes, cover, and cook until the green beans are tender yet crisp and the tomatoes are fully softened, about 10 minutes. Toss with tongs a couple of times throughout the cooking.

    2. Sprinkle the vegetables with the cinnamon and salt. Toss to combine, and then serve.

    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Cooking for 1 or 2
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      240mg
      5%

    Ingredients

    extra virgin olive oil
    2 tsp

    fresh green beans (stem ends trimmed)
    8 oz

    grape tomatoes
    1 cup

    ground cinnamon
    1/4 tsp

    salt
    1/8 tsp

  • Ronaldo’s Apple Pie

    Ronaldo’s Apple Pie

    How to Make Ronaldo’s Apple Pie

    This “apple pie” recipe from Chef Ronaldo Linares ditches the buttery crust without sacrificing any of the flavor of a classic apple pie.


    10 min prep time


    1 hr cook time


    3servings


    1 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Core the apples, making sure to leave the bottoms intact. Cut off the top of
      each apple, about 1/4 inch from the top.
    3. In a medium bowl, combine 2 tablespoons lime juice and 2 cups water. Soak
      the apples in the water for about 5 minutes to prevent browning.
    4. In another bowl, add almond butter, cinnamon, nutmeg, vanilla extract,
      remaining lime juice, and pumpkin spice. Mix together.
    5. Remove apples from water and pat dry. Stuff each apple with 1 tablespoon
      almond butter mixture. Once all apples are stuffed, place them in a deep
      baking dish. Add about 1/2 inch water to the baking dish, and make sure
      apples are upright in the water. (The water keeps the apples from drying out.)
      Bake for 1 hour. While the apples bake, keep an eye on the water level; add
      more water if needed.
    6. Once apples are fork tender, remove from baking dish and serve.
    Fiber Focused
    Vegetarian
    Vegan
    Gluten-Free
    Dessert
    Cooking for 1 or 2
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    3 Servings



    • Serving Size

      1 apple


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        28g

    • Protein
      4g

    • Potassium
      390mg
      8%

    Ingredients

    apples such as Gala or Fuji
    3

    lime juice (divided)
    2 tbsp plus 1/2 tsp

    almond butter
    3 tbsp

    ground cinnamon
    1/8 tsp

    ground nutmeg
    1/8 tsp

    vanilla extract
    1/8 tsp

    pumpkin pie spice
    1/8 tsp

  • Fruit-Filled Pancake Puffs

    Fruit-Filled Pancake Puffs

    How to Make Fruit-Filled Pancake Puffs

    This elegant puffed pancake can be a decadent breakfast or a light dessert to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.


    5 min prep time


    25 min cook time


    2servings


    1 puff

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degree F. Lightly coat two 8-oz ramekins (4-inch diameter) with cooking spray. Set aside.
    2. In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth. Pour half the batter into each ramekin. Set the filled ramekins on a baking sheet.
    3. Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven. Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes so you don’t burn your fingers when handling the ramekins.
    4. Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon half of the berries over each cooled pancake, then dollop each with 1 tablespoon yogurt.
    Low Carb
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 puff


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    egg substitute
    1/4 cup

    flour
    2 tbsp

    skim milk
    2 tbsp

    canola oil
    2 tsp

    vanilla extract
    1/4 tsp

    salt
    1/8 tsp

    raspberries
    2 1/2 oz

    strawberries (sliced)
    6

    mixed berry yogurt
    2 tbsp

  • Salmon and Asparagus Gremolata

    Salmon and Asparagus Gremolata

    How to Make Salmon and Asparagus Gremolata

    Parchment paper packets are a simple and elegant way to steam fish along with vegetables and seasonings. If you don’t have parchment paper, you could use aluminum foil instead. Make extra gremolata and use it to add zest to steamed vegetables or baked chicken another night.


    15 min prep time


    10 min cook time


    2servings


    1 packet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F
    2. Cut off a 15 x 10-inch sheet of cooking parchment and fold in half to for a 7.5 x 10-inch rectangle. Starting at the bottom of the fold, cut into a half-heart shape. Open and spray with cooking spray. Repeat with a second sheet. Place one filet of salmon skin side down centered on half of each parchment heart. Top each filet with half of the shallots, pepper, and asparagus.
    3. Fold the other heart halves over the fish and asparagus. Seal each packet by forming a small fold at the top of the heart and continuing to fold the edge until reaching the bottom. Twist the point to shut tightly. Place the sealed packets on a baking sheet, and bake for 10 minutes.
    4. Meanwhile, make the gremolata: finely chop the parsley and garlic together. Add the lemon zest, and continue chopping until well blended.
    5. Remove the parchment packets from the oven. Let stand for 3 minutes. Being careful to prevent steam burns, cut an X in the center of each packet. Test to be sure the salmon flakes easily when tested with a fork. If necessary, return the packets to the oven for 1 to 2 minutes to finish cooking.
    6. Transfer packets to a plate and open the rest of the way. Sprinkle each with 2 teaspoons of gremolata.
    Low Carb
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      22g

    Ingredients

    nonstick cooking spray
    1

    salmon fillet with skin (cut into 2 servings)
    8 oz

    shallot (thinly sliced)
    1

    black pepper
    1 pinch

    asparagus spears (Trimmed and cut into 1-inch pieces)
    8

    fresh parsley
    1/4 cup

    garlic
    1/2 clove

    lemon zest
    3/4 tsp

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Turkey Pesto Roll-Ups

    Turkey Pesto Roll-Ups

    How to Make Turkey Pesto Roll-Ups


    10 min prep time


    2servings


    1/2 roll-up

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a work surface. Spread the pesto on the tortilla.
    2. Sprinkle the sun-dried tomatoes over the pesto. Layer the turkey slices over the tomatoes and top with the spinach leaves. For easy rolling, leave about 2 inches around the edge of the tortilla uncovered.
    3. Roll the tortilla into a log shape. Cut the roll in half; if desired, slice each half into three pieces to pack.
    Kid Friendly
    Italian
    Sandwiches
    Quick & Easy
    No Cook
    Lunch
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 roll-up


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      580mg
      12%

    Ingredients

    whole wheat flour tortillas (10-inch)
    1 large

    pesto sauce
    1 tbsp

    sun-dried tomatoes (rehydrated, thinly sliced)
    6

    deli turkey (thinly sliced )
    4 oz

    spinach
    1/3 cup

  • Sunny Fried Egg and Avocado Taco

    Sunny Fried Egg and Avocado Taco

    How to Make Sunny Fried Egg and Avocado Taco

    This quick and easy breakfast for two features a sunny fried egg, fresh tomato, and avocado, wrapped up in a warm tortilla.


    15 min prep time


    10 min cook time


    2servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush a small nonstick skillet with 1 tsp. of the oil and heat over medium heat. Add the eggs one at a time and cook sunny side up for about 2 minutes. Using a spatula, transfer to a plate.
    2. While the eggs are cooking, warm the tortillas in a separate skillet (no need to add any oil).
    3. For each serving, spread a tortilla with half of the mashed avocado, tomatoes, pine nuts, cilantro, and jalapeños, if using. Top with an egg, drizzle with the remaining extra-virgin olive oil, and season with the salt and pepper. Fold over and serve.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
    Cooking for 1 or 2
    Lunch
    Quick & Easy
    Sandwiches
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      405

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      383mg

      17%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      775mg
      16%

    Ingredients

    olive oil (divided)
    2 tsp

    eggs
    2

    whole wheat flour tortillas
    2

    avocado (peeled, seeded, and mashed)
    1

    tomato (sliced)
    1

    pine nuts or pepitas
    1 tbsp

    fresh cilantro (chopped)
    2 tbsp

    jalapeño pepper (seeded and thinly sliced (optional))
    1/2

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Shrimp and Avocado Taco Bowls

    Shrimp and Avocado Taco Bowls

    How to Make Shrimp and Avocado Taco Bowls

    This recipe featured in:

     


    15 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the shrimp, avocado, tomato, scallions, and pineapple (and jalapeño, if desired). Remove a few of the central leaves from each lettuce head to make a bowl. Divide the shrimp mixture between the lettuce heads.
    2. Stir the chili powder into the Greek yogurt.
    3. Top each “taco” bowl with the Greek yogurt mixture and salsa. Sprinkle chopped fresh cilantro on top, if desired.
    Seafood
    Mexican/Southwestern
    Main Dish
    Lunch
    Foodie
    Dinner
    Salads
    Quick & Easy
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      215mg

      72%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      31g

    • Potassium
      830mg
      18%

    Ingredients

    fresh cilantro (optional)
    2 sprig

    salsa
    1/4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    chili powder
    1/2 tsp

    bibb lettuce
    2 head

    jalapeño pepper (sliced, optional)
    1 tbsp

    Fresh Pineapple (finely diced)
    1/4 cup

    green onion (scallion) (minced)
    1/4 cup

    tomato(es) (diced)
    1

    avocado (peeled and diced)
    1/2

    shrimp (peeled, deveined, tails removed)
    1/2 lbs

  • New Ants on a Log

    New Ants on a Log

    How to Make New Ants on a Log


    5 min prep time


    1serving


    2 topped celery sticks

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill each celery stalk with the nut butter, and top with dried fruit. Serve immediately.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Kid Friendly
    Vegetarian
    Snacks
    Appetizers
    Cooking for 1 or 2
    No Cook
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      2 topped celery sticks


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      6g

    • Potassium
      525mg
      11%

    Ingredients

    unsweetened dried cherries
    2 tsp

    almond butter
    1 1/2 tbsp

    celery (trimmed and washed)
    2 stalks

  • Chicken and Roasted Pepper Lettuce Cups

    Chicken and Roasted Pepper Lettuce Cups

    How to Make Chicken and Roasted Pepper Lettuce Cups

    From Designed for One!, by Nancy S. Hughes. Available for order here.

    This recipe featured in:

     


    10 min prep time


    8 min cook time


    1serving


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Coat both sides of the chicken with cooking spray and cook 4 minutes on each side, or until no longer pink in the center. Place on cutting board, let cool 2–3 minutes, and chop.

    2. Meanwhile, combine the remaining ingredients, except the lettuce leaves, in a bowl.

    3. To assemble, line each leaf with the chopped chicken and top with the red pepper mixture.

    Mediterranean
    Grilling
    Sandwiches
    Cooking for 1 or 2
    Appetizers
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      830mg
      18%

    Ingredients

    chicken cutlet
    4 oz

    nonstick cooking spray
    1 whole

    roasted red pepper (chopped)
    2 oz

    no-salt-added garbanzo beans (rinsed and drained)
    1/3 cup

    red onion (finely chopped)
    2 tbsp

    pitted kalamata olives (coarsely chopped)
    4 whole

    fresh basil (chopped)
    1 tbsp

    Extra Virgin Olive Oil
    2 tsp

    red wine vinegar
    1 tsp

    romaine or Boston lettuce leaves
    2 leaves