The Super Diabetes Site

Tag: cooking for 1 or 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

  • Balsamic Glazed Salmon

    Balsamic Glazed Salmon

    How to Make Balsamic Glazed Salmon

    Salmon is full of heart-healthy omega-3 fatty acids, which may decrease triglyceride levels and may have additional health benefits as well. This quick and easy recipe is perfect for a weeknight meal for 2. Pair with this zesty Mojito Sweeties Mash and a nonstarchy vegetable for a complete, balanced meal.


    10 min prep time


    2servings


    1 salmon fillet

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet.
    2. In a small saucepan, bring the vinegar, Dijon mustard, and honey to a boil over medium heat. Reduce the heat to a simmer and cook until thick, about 10 minutes.
    3. Brush the salmon filets with half of the balsamic glaze and reserve the other half. Bake the salmon for 10-14 minutes, or until the salmon is cooked through and flakes easily with a fork.
    4. Remove the salmon from the oven and pour the remaining glaze over the salmon. Top with green onion and serve hot.
    Seafood
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      80mg

      27%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        15g

    • Protein
      26g

    • Potassium
      435mg
      9%

    Ingredients

    balsamic vinegar
    1/2 cup

    Dijon Mustard
    2 tsp

    honey
    2 tsp

    salmon filets (4 oz each)
    2

    green onion (chopped)
    1/2

  • Baked Egg with Avocado, Tomato, and Citrus Salad

    Baked Egg with Avocado, Tomato, and Citrus Salad

    How to Make Baked Egg with Avocado, Tomato, and Citrus Salad

    This is a protein-packed quick breakfast recipe that will hit both sweet and savory flavors.


    2servings


    1 egg and ½ salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Crack each egg into a separate bowl without breaking the yolks. Set aside.
    3. Preheat small ovenproof pan and add 1 Tsp. canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs reach desired doneness.
    4. In a small bowl add remaining canola oil, lime juice, salt and pepper, and whisk ingredients together to create the dressing. Add avocado, tomato, red onion and cilantro to the dressing and toss.
    5. Remove eggs from oven. Plate salad ingredients first and top with the eggs. Serve.
    Low Sodium
    Mexican/Southwestern
    Latin American
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 egg and ½ salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      185mg

      62%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    eggs
    2

    canola oil (divided)
    2 tsp

    lime juice
    1 oz

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    Hass avocado (cubed)
    2 oz

    large tomato (thinly sliced)
    1

    red onion (peeled and thinly sliced)
    2 oz

    cilantro (finely chopped)
    1/4 cup

  • Avocado-Cucumber Dip

    Avocado-Cucumber Dip

    How to Make Avocado-Cucumber Dip

    This light and tasty appetizer is a great warm-up dish for a romantic evening. You can also have it as a snack any other day too. Just make sure you have cucumber slices or Belgain endive for dipping!


    5 min prep time


    2servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash the avocado with a fork until the desired consistency (slightly chunky or smooth).
    2. Finely chop the pickling cucumber or peel, seed, and finely chop the regular cucumber. (You should get about 1/3 cup.) Stir the cucumber and remaining ingredients into the avocado. Serve immediately or cover and refrigerate for up to 8 hours.
    3. Cook’s Tip: Store leftover avocado by sprinkling the exposed surface with fresh lemon juice, lime juice, or white vinegar. Cover it tightly with plastic wrap or place in an airtight container and refrigerate. It should keep for 1-2 days.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Snacks
    Vegetarian
    Quick & Easy
    No Cook
    Cooking for 1 or 2
    Appetizers
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    Nutrition facts

    2 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    small avocado
    1/2

    pickling cucumber ((such as Kirby) or 1/3 small cucumber)
    1

    sour cream (fat-free)
    2 tbsp

    chopped fresh mint or 1/4 Tsp. dried mint (crumbled)
    1 tsp

    lime juice
    1 tsp

    salt
    1/8 tsp

    celery seeds
    1/8 tsp

    pepper
    1/8 tsp

  • Blanco Huevos Rancheros

    Blanco Huevos Rancheros

    How to Make Blanco Huevos Rancheros

    Try this meatless meal for breakfast, lunch, or dinner!


    15 min cook time


    2servings


    2 topped tortillas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 475 degrees F. Lightly coat both sides of the corn tortillas with natural butter-flavored cooking spray and place on a baking sheet. Bake 4 minutes per side or until crisp and lightly browned. Remove from the oven and let cool on the baking sheet.
    2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble for 5 minutes or until done. Immediately stir in salt, pepper, and cheese.
    3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with avocado, tomatillo sauce, yogurt, jalapeno, and cilantro.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
    Vegetarian
    Dinner
    Cooking for 1 or 2
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      2 topped tortillas


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      21g

    Ingredients

    plain fat-free Greek yogurt or organic low-fat sour cream
    1/4 cup

    tomatillo sauce (commercially made (salsa verde))
    1/4 cup

    Hass avocado (peeled and diced (about 1/2 cup))
    1/2

    black pepper (freshly ground, to taste)
    1/4 tsp

    sea salt (or to taste)
    1/8 tsp

    pepper Jack (shredded)
    3 tbsp

    egg whites (large, or 1 cup 100% egg white substitute)
    8

    corn tortillas (5-inch)
    4

    small jalapeno pepper (minced, without seeds)
    1

    cilantro (fresh, chopped)
    1 tbsp

  • Mediterranean Roll-Ups

    Mediterranean Roll-Ups

    How to Make Mediterranean Roll-Ups

    This wrap makes for a flavorful, tasty lunch that is also a is a great vegetarian option. The best part – it can be made and ready-to-eat in 5 minutes or less.


    5 min prep time


    2servings


    1/2 of a roll-up

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the flour tortilla flat on a cutting board or plate.

    2. Spread the hummus and tabouli in a long row, side by side down the center of the tortilla.

    3. Add romaine lettuce on top.

    4. Add sprouts and chopped tomatoes on top

    5. Get ready to roll! Starting from the edge of a long side, roll it up. 

    6. Cut it in half and enjoy immediately or wrap it tightly in plastic wrap to enjoy later. 

    7. Optional additional step: To eat this as an appetizer, wrap it in plastic wrap and let it “set” in the refrigerator for 2–3 hours. Remove the plastic wrap and cut the rolls into 1-inch slices, using a sawing motion. Serve cut side up on a platter. 

    Fiber Focused
    Veggie Rich
    Mediterranean
    Vegetarian
    Sandwiches
    No Cook
    Cooking for 1 or 2
    Lunch
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 of a roll-up


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      428mg
      9%

    Ingredients

    whole wheat flour tortillas (10-inch)
    1 large

    hummus
    1/4 cup

    ready-made tabouli
    1/4 cup

    romaine lettuce (chopped)
    1 leaves

    alfalfa or bean sprouts
    1/2 cup

    tomato(es) (chopped)
    1 large

  • 2-for-1 Meals: Making the most out of leftovers

    2-for-1 Meals: Making the most out of leftovers

    Saving leftovers is a great way to get more meals out of less cooking. But eating the same meal two or more days in a row can get boring! Shake things up by repurposing your leftovers instead of just reheating them. Try these “Double Up” recipes—make extra one night, and repurpose it in a whole new dish later in the week.

    Smoky Chicken Dinner + Hearty Chicken Salad

    DFH-diabetic-double-up-recipes-smoky-chicken.jpg

    Double the chicken in this recipe for Smoky Pan Roasted Chicken with Potatoes and Beans. Use the leftover chicken for this hearty Smoky Chicken and Three Bean Salad recipe for a quick lunch or dinner later in the week.

    Coffee-Rubbed Steak Dinner + Beef Fajitas

    DFH-diabetic-double-up-recipes-coffee-rubbed-steak.jpg

    Prepare a double batch of Coffee-Rubbed Steak. While the steak is resting, sauté a side of vegetables like bell pepper, squash, or green beans for dinner one night. Save the leftover steak to make Beef Fajitas later in the week.

    Marinated Chicken Dinner + Stuffed Chicken Pitas

    2-for-1 Meals: Making the most out of leftovers

    Make a double batch of Greek-Yogurt Marinated Chicken. Bake it on a sheet pan with seasonal vegetables for dinner one night. Save the leftover chicken to make Mediterranean Chicken Pitas for lunch or dinner later in the week.

    Mediterranean Steak Dinner + Steak Sandwiches

    DFH-diabetic-double-up-recipes-mediterranean-steak.jpg

    Double the steak in this recipe for Mediterranean Steak with Minted Couscous. Use the leftover steak to make these simple Steak and Portobello Sandwiches later in the week for lunch or dinner.

    Herbed Chicken Dinner + Chicken Paninis

    DFH-diabetic-double-up-recipes-tarragon-chicken.jpg

    Double the chicken in this recipe for Tarragon Herbed Chicken and Mushrooms. Use the leftover chicken to make a quick and easy Chicken Panini for lunch the next day.
     

    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish
    Quick & Easy

  • 15 “Non-Recipes” for Easy Meals at Home

    15 “Non-Recipes” for Easy Meals at Home

    Cooking at home doesn’t have to be complicated! Following a recipe, even a simple one, can feel like a chore, but you don’t always need a recipe. Sometimes all it takes is tossing together a few ingredients to make a satisfying meal. Here are 15 “non-recipes” for super simple snacks and meals to make “cooking” at home a breeze.

    SNACKS

    Cheese & Tomato Kebabs

    Cut string cheese into coins, arrange on bamboo picks or reusable skewers with grape tomatoes, and drizzle with aged balsamic vinegar. Optional: Add fresh whole basil leaves onto the skewers.

    Apple Stack

    Core a small apple and cut into 4 round slices, spread the top of 3 of the slices (not the top slice) with natural, unsweetened peanut butter, sprin­kle cinnamon and no-sugar-added granola, and restack the slices into an apple shape.

    Almost Cowboy Caviar

    In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen sweet corn, and pico de gallo or jarred chunky salsa. Optional: stir in diced avocado or chopped fresh cilantro, season with a sprinkle of cumin or chili powder.

    LUNCH & DINNER

    Chicken & Guacamole Taco

    Stuff each soft or crispy corn tortilla with shredded rotisserie chicken breast and a big dollop of guacamole of choice. Optional additions: shredded lettuce or cabbage, salsa or hot sauce, shredded cheese

    Latin Shrimp Stack

    Add a few large dollops of warm refried black beans (from a can) to the center of a plate, top with a few dollops of guacamole of choice, and arrange cocktail-style shrimp on top. Optional: Splash with lime juice or garnish with fresh cilantro.

    Black Bean Soup

    Combine equal parts canned, rinsed, and drained black beans, canned diced tomatoes with chilies, and low-sodium chicken broth in a saucepan. Simmer for about 10 minutes, and serve as is or blended. Optional toppings:  a dollop of plain low fat Greek yogurt, diced avocado.

    Mac & Cheese & More

    Combine equal parts warm macaroni and cheese (such as healthy frozen or boxed mac & cheese) with frozen steamed broccoli or cauliflower, fresh spinach, or pan-grilled zucchini. Season with freshly ground black pepper.

    Grilled Salsa Chicken & Beans

    Grill or pan-grill boneless, skinless chicken breasts or thighs until well done, smother with salsa verde, and sprinkle with canned, drained, low-sodium black beans. Optional: Top with grilled cherry tomatoes or fresh cilantro.

    Peanut Noodles

    Prepare whole-wheat noodles of choice, rinse with cold water to cool, toss with a drizzling of bottled natural Asian peanut sauce (or make your own by combing peanut butter, soy sauce and rice vinegar), and then toss in a large handful of fresh coleslaw mix. Optional: Sprinkle with fresh cilantro, shelled edamame, or peanuts.

    Pulse Pasta Pesto

    Boil red lentil or garbanzo bean/chickpea pasta until done. Drain, quickly rinse with cold water just to stop the cooking, and drain again. (If you can’t find red lentil or chickpea pasta, you could also make this with canned white beans.) Toss with a dollop of jarred pesto sauce and lots of grape tomatoes. Optional: Add lemon zest (grated lemon peel).

    BREAKFAST

    Cottage Cheese Parfait

    Top 1 cup low fat cottage cheese with ½ cup frozen and thawed or canned fruit such as peaches, berries, or crushed pineapple. For crunch, top with chopped nuts (pistachios, almonds, pecans, walnuts) or seeds (sunflower seeds, chia seeds).

    California English Muffin

    Top half of a whole wheat English muffin with 1 tablespoon light cream cheese (Neufchatel), sliced or mashed avocado, and cucumber slices. Optional: Drizzle with olive oil and season with fresh ground black pepper.

    Breakfast Salad

    Toss a large handful of salad greens with a couple teaspoons of olive oil and lemon juice. Top with an egg, prepared however you like it (hard-boiled, pan-fried, poached, etc). Season with a small pinch of salt and black pepper.

    Savory Greek Yogurt

    Top 1 cup nonfat plain Greek yogurt with sliced cucumber, chopped fresh herbs (mint or dill work well), then drizzle with olive oil. Add something crunchy and salty like roasted chickpeas or pistachios.

    Avocado and Egg Toast

    Toast one slice of whole grain bread. Top with half of an avocado and one sliced hard-boiled egg. Optional: Drizzle the avocado with lemon juice before topping with the egg.

    3D-Clean-&-Simple_SFW.jpg

    Find more easy recipes, “non-recipes,” and super simple meal plans in The Clean & Simple Diabetes Cookbook, by Jackie Newgent, RDN, CDN

    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Quick & Easy

  • Slideshow: Weeknight Chicken Dinners

    Slideshow: Weeknight Chicken Dinners

    Busy weeknights call for quick and easy recipes that can go from pantry to plate in less than 30 minutes (and without leaving a mess in the kitchen). We’ve compiled our favorite diabetes-friendly weeknight dinners featuring chicken that can be ready in a snap and come together with just a few dishes.

    10 Quick & Easy Chicken Dinners

    Fiber Focused
    Low Carb
    Asian
    Comfort Food
    French
    Grilling
    Kid Friendly
    Mediterranean
    Mexican/Southwestern
    Dinner
    Cooking for 1 or 2
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Sandwiches

  • Diabetes-Friendly Meal Planning for 1 or 2

    Diabetes-Friendly Meal Planning for 1 or 2

    Ever notice that most recipes make four or more servings? This makes planning diabetes-friendly meals for just one or two people a challenge. Sure, you can eat leftovers, but eating the same meal several days in a row can get boring. And simply cutting recipes in half doesn’t always work. Well, Diabetes Food Hub has just what you need! We have tons of recipes designed for one or two people. Below is a round up of three full meals that will have you wasting less and enjoying more.

    Each of these recipe makes two servings, perfect for a meal for two! Or, if you are cooking for one, save the leftovers for lunch the next day. Best of all, these meals come together in less than thirty minutes, so you can have a hassle-free, diabetes-friendly dinner for two any night of the week!

    Barbecued Rosemary Chicken with Spinach and Orange Salad

    Diabetes-Heart-Healthy-for-Two-BBQ-chicken.jpg

    Our Barbecued Rosemary Chicken recipe takes classic barbecued chicken and spices it up with some fresh rosemary. Pair it with our Spinach and Orange Salad for a diabetes-friendly meal that is bursting with fresh flavors.

    Crustless Spinach and Mushroom Quiche with Quick Herb-Tomato Soup

    Diabetes-Heart-Healthy-for-Two-quiche.jpg

    This Crustless Spinach and Mushroom Quiche features meaty portabella mushrooms that will satisfy both vegetarians and meat-eaters alike. Pair with our Quick Herb-Tomato Soup that you can whip up while the quiches bake. This soup takes only minutes to cook, but gets a rich flavor and texture from our secret ingredient, roasted garlic hummus.

    Salmon and Asparagus Gremolata with Sweet and Creamy Corn

    Diabetes-Heart-Healthy-for-Two-salmon.jpg

    This Salmon and Asparagus Gremolata sounds fancy, but is incredibly easy to prepare. The salmon and veggies are cooked together in a parchment (or foil) packet, making clean-up a breeze as well. Pair with a side of Sweet and Creamy Corn that you can prepare while the fish cooks. This whole meal goes from pantry to plate in less than 30 minutes!

    Fruit-Filled Pancake Puffs

    Diabetes-Heart-Healthy-for-Two-fruit-puffs.jpg

    If you saved room for dessert, try this Fruit-Filled Pancake Puff as a light and refreshing treat to satisfy your sweet tooth! This recipe calls for fresh berries and berry yogurt, but you could use any seasonal fruit and get creative with the yogurt topping.
     

    Comfort Food
    Cooking for 1 or 2
    Dessert
    Dinner
    Main Dish
    Quick & Easy
    Vegetarian