The Super Diabetes Site

Tag: cooking for 1 or 2

  • Whole Wheat Breakfast Pizzas

    Whole Wheat Breakfast Pizzas

    How to Make Whole Wheat Breakfast Pizzas

    Try this recipe to spice up your morning routine. It’s a recipe for two, so share it with your special someone for a well-rounded, healthy breakfast.


    5 min prep time


    2servings


    ½ English muffin + ½ cup egg mixture

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    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. In a small nonstick skillet, heat the margarine over medium heat until melted, swirling to coat the bottom. Cook the green onions, mushrooms, and bell pepper over medium-high heat for 3 minutes, or until tender, stirring frequently.

    3. In a small bowl, whisk together the egg substitute and milk. Pour over the vegetables. Reduce the heat to medium. 

    4. Cook without stirring until the mixture begins to set on the bottom and around the edge. As it sets, push the mixture toward the center of the skillet and tilt the skillet so the uncooked portion flows to the edge and all the egg substitute is fully cooked, 3 to 4 minutes. (A rubber scraper works well for this.)

    5. Put the English muffin halves with the cut side up on a baking sheet. Sprinkle each with 1 Tbsp. Colby and Monterey Jack mixture. Spoon the egg mixture over the cheese. Top with the remaining cheese. Sprinkle with the tomato.

    6. Bake for 5 to 8 minutes, or until the cheese is melted.

    Kid Friendly
    American
    Vegetarian
    Cooking for 1 or 2
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      ½ English muffin + ½ cup egg mixture


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      444mg
      9%

    Ingredients

    light tub margarine
    1 tsp

    small green onions (finely chopped)
    2

    small button mushrooms (sliced)
    2

    small red bell pepper (diced)
    1/2

    egg substitute
    1/2 cup

    milk (fat-free)
    2 tbsp

    whole-wheat English muffins (split in half)
    1

    Colby and Monterey Jack cheese mixture (low-fat, shredded)
    1/4 cup

    small tomato (seeded and chopped)
    1

  • Turkey Skillet Casserole

    Turkey Skillet Casserole

    How to Make Turkey Skillet Casserole

    With this hearty dish, the pasta cooks right in the sauce for a quick and easy one-pot meal. Turkey, mushrooms, and spinach give it a light touch. Instead of fresh turkey, you could use leftover turkey from a Thanksgiving feast! For a lower-carb version, use zucchini noodles instead of linguini.


    5 min prep time


    10 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
    2. Add the pasta sauce, water, mushrooms and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
    3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
    4. Cook’s Tip: It’s important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
    Fiber Focused
    Quick & Easy
    Dinner
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      110mg

      37%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      56g

    Ingredients

    canola oil
    2 tsp

    boneless turkey breast (cut into 1-inch pieces)
    3/4 lbs

    frozen chopped onion
    3/4 cup

    garlic (minced)
    2 tsp

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    pasta sauce (reduced-sodium, no-sugar-added)
    3/4 cup

    water
    1/2 cup

    sliced baby bella mushrooms
    2 cup

    fresh whole-wheat linguine (broken into 4-5 inch pieces)
    3 oz

    ready-to-eat spinach (washed)
    2 cup

    fresh basil (torn into bite-size pieces)
    1/2 cup

    sharp cheddar cheese (shredded, reduced-fat)
    1/4 cup

    sour cream (reduced-fat)
    3 tbsp

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

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    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

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    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp

  • Roasted Asparagus Salad

    Roasted Asparagus Salad

    How to Make Roasted Asparagus Salad

    Asparagus is a spring vegetable that you are sure to find in the produce section during April. Steam it, grill it, or try this quick and easy recipe for a delicious asparagus side dish!


    5 min prep time


    2servings


    4 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
    2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.
    3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.
    4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend.
    5. Cook’s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly.
    Low Carb
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      4 spears


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    medium asparagus spears (trimmed and patted very dry)
    8

    walnuts (chopped)
    1 tbsp

    light balsamic vinaigrette
    2 tsp

    Pepper, to taste (coarsely ground preferred)
    1

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

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    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

    diced tomatoes (14.5-ounce, no-salt added, undrained)
    1 can

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp

  • Pineapple Peach Sorbet

    Pineapple Peach Sorbet

    How to Make Pineapple Peach Sorbet

    Fruit sorbet is a satisfying dessert that gets it’s sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a blender and blend until smooth.
    2. Place the sorbet in a container or into popsicle molds and freeze immediately.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Cooking for 1 or 2
    Snacks
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    frozen peaches
    1/2 cup

    frozen pineapple chunks
    1/2 cup

    sugar-free lemonade
    1/4 cup

  • Parmesan Corn

    Parmesan Corn

    How to Make Parmesan Corn

    This side dish takes just 5 minutes to prepare and goes great with our Grilled Chicken Wraps. Corn on the cob is also great when cooked on the grill!


    5 min prep time


    2servings


    1 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Shuck corn, and wrap each ear in a damp paper towel.
    2. Place in ears on a dinner plate, and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes.
    3. Remove paper towel, and rub corn with oil. Sprinkle Parmesan cheese over corn, add salt and pepper to taste, and serve.
    Grilling
    Cooking for 1 or 2
    Quick & Easy
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      139

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      2mg

      <1%

    • Sodium
      53mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    medium ears of corn (shucked)
    2

    olive oil
    2 tsp

    Parmesan cheese (best-quality)
    1 tbsp

    salt
    1 pinch

    black pepper
    1 pinch

  • Pad-Thai Flatbread Pizza

    Pad-Thai Flatbread Pizza

    How to Make Pad-Thai Flatbread Pizza

    Takeout pizza is usually high in calories and carbohydrate. Here’s a healthier pizza that you can make at home using thincrust flatbreads. By skipping the high-fat meats such as pepperoni or sausage, you’ll cut back on the unhealthy fats as well. Paired with a simple salad, this is a complete meal for 2 that can be ready in the time it takes to order pizza out!


    10 min prep time


    20 min cook time


    2servings


    1 flatbread pizza with 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the flatbreads on a pizza pan and bake for 4 minutes. Remove the flatbreads from the oven and set aside
    2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the tofu and cook 5 minutes or until lightly golden. Add the pad Thai sauce and red pepper flakes, and cook for 2 more minutes.
    3. Add the cabbage and green onion, and cook for 2-4 more minutes.
    4. Divide the cabbage-tofu mixture in half and spread evenly onto 2 flatbreads. Sprinkle 2 Tbsps. cheese on each flatbread. Bake 4 minutes in the oven and serve hot.
    5. Prepare the salad: whisk together the red wine vinegar, olive oil, and black pepper. Toss spring mix, cucumber, and carrot with the dressing in a large bowl. Serve each flatbread with about 2 cups salad.
    Fiber Focused
    Dinner
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 flatbread pizza with 2 cups salad


    • Amount per serving



      Calories





      450

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      660mg

      29%

    • Total Carbohydrate
      49g

      18%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      740mg
      16%

    Ingredients

    thin crust wheat flatbreads
    2

    canola oil
    1 tsp

    firm tofu (drained and diced)
    5 oz

    Pad Thai sauce
    2 tbsp plus 1 tsp

    crushed red pepper flakes
    1/4 tsp

    shredded cabbage and carrots (coleslaw mix)
    3 cup

    green onion (chopped)
    1

    reduced-fat, shredded mozzarella cheese
    4 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    1 1/2 tbsp

    black pepper
    1/8 tsp

    spring mix lettuce
    4 cup

    cucumber (sliced)
    1/2

    carrots (diced or grated)
    1

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp