The Super Diabetes Site

Tag: dinner

  • Sweet Home Beef And Veggie Pot Roast

    Sweet Home Beef And Veggie Pot Roast

    How to Make Sweet Home Beef And Veggie Pot Roast


    15 min prep time


    8 hr cook time


    4servings


    about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2–4 quart slow cooker with cooking spray. Place the carrots, onion, and celery in bottom of the slow cooker. Top with the beef. Spoon the water, vinegar, and Worcestershire over the beef. Sprinkle evenly with black pepper and onion soup mix. Cover and cook on high setting for 4 hours or on low setting for 8 hours.
    Comfort Food
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      506mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      33g

    • Potassium
      800mg
      17%

    Ingredients

    medium carrots (scrubbed, halved lengthwise, and cut into 3-inch pieces)
    4

    medium onion (cut in eighths)
    1

    medium celery stalks (halved lengthwise and cut into 3-inch pieces)
    2

    lean chuck roast (boneless, trimmed of fat)
    1 1/4 lbs

    water
    2 tbsp

    balsamic vinegar
    1 tbsp

    Worcestershire sauce
    2 tsp

    black pepper
    1/2 tsp

    onion soup mix (dried)
    1

  • Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Surf and Turf (Filet Medallions and Baked Crab Cakes)

    How to Make Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.


    40 min prep time


    25 min cook time


    4servings


    1 filet medallion + 1 baked crab cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    3. In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
    4. Form crab mixture into 4 1/2-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
    5. While crab cakes are baking, heat olive oil in large skillet over high heat.
    6. Season both sides of the filets with salt (optional) and cracked black pepper.
    7. When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
    8. Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
    9. Serve the steaks with 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
    Low Carb
    Dinner
    Main Dish
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 filet medallion + 1 baked crab cake


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      24g

    • Potassium
      600mg
      13%

    Ingredients

    nonstick cooking spray
    1

    small onion (minced)
    1/2

    red bell pepper (seeded and minced)
    1/2

    lump crabmeat (drained)
    1 (6-oz) can

    whole wheat breadcrumbs
    1/4 cup

    egg whites
    2

    hot sauce
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    beef tenderloin steaks
    4 (3-oz) steaks

    salt (optional)
    1 tsp

    black pepper (cracked)
    1 tbsp

    sliced mushrooms
    2 cup

    small onion (thinly sliced)
    1

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

  • Summer Crab Salad

    Summer Crab Salad

    How to Make Summer Crab Salad

    This simple but elegant lunch is a nice break from a boring sandwich. Feel free to add red peppers if you want some added color and crunch.


    10 min prep time


    4servings


    about ½ cup crab salad and 1 lettuce leaf

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
    2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.
    Low Carb
    Seafood
    Dinner
    Gluten-Free
    Lunch
    Quick & Easy
    Salads
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      about ½ cup crab salad and 1 lettuce leaf


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      295mg
      6%

    Ingredients

    white crab meat (6-ounce each, drained)
    2 can

    celery (diced)
    2 stalks

    green onions (sliced)
    2

    lemon juice
    1 tbsp

    light mayonnaise
    2 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 tbsp

    black pepper
    1/8 tsp

    Dash hot sauce
    1

    large lettuce leaves
    4

  • Summer Chicken Spring Rolls

    Summer Chicken Spring Rolls

    How to Make Summer Chicken Spring Rolls

    With little cooking needed, these rolls are a great addition to any summer menu.


    20 min prep time


    4servings


    2 rolls

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, chicken, carrots, cucumbers, cilantro, mushrooms and green onion.
    2. In a small bowl, whisk together the soy sauce, vinegar, hot water, olive oil, and ginger.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/3 cup of chicken-vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining spring rolls.
    4. Serve spring rolls with dipping sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 rolls


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      18g

    • Potassium
      300mg
      6%

    Ingredients

    cabbage (shredded)
    1 cup

    cooked chicken (shredded)
    1 1/2 cup

    shredded carrotst
    1/2 cup

    diced cucumber
    1/2 cup

    chopped fresh cilantro
    1/4 cup

    thinly sliced shiitake mushrooms
    1/2 cup

    green onion (chopped)
    1

    rice paper spring roll wrappers
    8

    lower sodium soy sauce
    2 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    olive oil
    1 tbsp

    ground ginger
    1 tsp

  • Stuffed Acorn Squash

    Stuffed Acorn Squash

    How to Make Stuffed Acorn Squash

    Try this dish in place of stuffing or as a vegetable side dish this Thanksgiving. You can also enjoy it any other night for dinner. It’s packed with flavor and nutritious ingredients.


    20 min prep time


    45 min cook time


    8servings


    1/4 squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking pan with non-stick cooking spray and place squash cut-side down in the pan. Add about an inch of water and bake for 30 minutes.
    3. While the squash is baking, add olive oil to a sauté pan over medium-high heat. Sauté mushrooms and chicken sausage until golden brown. Add kale, salt (optional) and pepper and sauté until kale is wilted, about 5-7 minutes.
    4. Add the chicken broth and cornbread stuffing to the mushroom mixture and simmer until all of the liquid is absorbed.
    5. Remove squash from the oven. Turn the squash over in the pan so the cut side is up. Fill each squash with 1/4 of the mushroom mixture then return to the oven. Bake for 15 minutes.
    6. Cut each squash in half and serve.
    Fiber Focused
    Foodie
    Dinner
    Sides
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/4 squash


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    medium acorn squash (halved widthwise and seeded)
    2 (about 1 1/4 pounds each)

    olive oil
    1 tbsp

    cremini (baby bella) mushrooms (sliced)
    8 oz

    fully cooked apple chicken sausage (diced)
    2 (3-oz) links

    kale (stemmed and chopped)
    8 oz

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    low sodium chicken broth (fat-free, reduced sodium)
    1/2 cup

    cornbread stuffing (dried)
    1 cup

  • Spinach Pesto Halibut

    Spinach Pesto Halibut

    How to Make Spinach Pesto Halibut

    This delicious spinach pesto could also be used for a spread on turkey or chicken sandwiches or wraps. If you don’t like halibut you can substitute cod or tilapia.


    15 min prep time


    10 min cook time


    4servings


    1 halibut fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray grill with cooking spray. Preheat grill and cook halibut over medium high heat for 4 or 5 minutes on each side.
    2. Place 1 cup of spinach, pine nuts, lemon juice and mayonnaise in a food processor and lightly pulse. While processing, slowly add olive oil until the mixture is creamy.
    3. Pour the pesto mixture in a bowl and add Parmesan cheese and pepper.
    4. Put 1 cup of spinach on each of 4 plates; top with a grilled halibut fillet.
    5. Spread pesto mixture evenly over grilled halibut filets.
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 halibut fillet


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      26g

    • Potassium
      740mg
      16%

    Ingredients

    nonstick cooking spray
    1

    halibut or other firm white fish
    4 (4-oz) fillets

    baby spinach leaves (divided use)
    5 cup

    pine nuts (toasted)
    2 tbsp

    lemon juice
    1 tbsp

    light mayonnaise
    1 tsp

    olive oil
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    black pepper
    1/8 tsp

  • Spinach Salad with Chicken and Avocado

    Spinach Salad with Chicken and Avocado

    How to Make Spinach Salad with Chicken and Avocado

    A good salad needs veggies, protein, flavor, and different textures. The chicken in this recipe provides the protein. When combined with avocado and sunflower seeds, you get the perfect flavor, texture and crunch. This quick and easy salad is perfect for a light and satisfying lunch. It’s also great for meal prepping—simply pack each serving in a separate container, and wait to add the dressing until right before serving.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, combine the spinach, avocado, tomatoes, chicken, and sunflower seeds. Add the dressing and toss to coat evenly. Or, if preparing ahead of time, divide the salad between four containers. Add 1 1/2 tbsp of dressing just before eating.
    Veggie Rich
    Fiber Focused
    Salads
    Dinner
    Lunch
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      860mg
      18%

    Ingredients

    baby spinach
    12 oz

    small avocado (pitted and cut into thin slices)
    1

    roma (plum) tomatoes (diced)
    2

    diced cooked chicken breast
    1 cup

    sunflower seeds
    4 tbsp

    light ranch dressing
    6 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Spinach and Mushroom Stuffed Chicken

    Spinach and Mushroom Stuffed Chicken

    How to Make Spinach and Mushroom Stuffed Chicken

    This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!


    20 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking dish with cooking spray.
    2. Add the oil to a medium sauté pan over medium-high heat. Add the spinach and sauté for 3 minutes. Add the mushroom and cook an additional 4-5 minutes. Add the garlic and sauté for 30 seconds.
    3. Place one chicken breast on a cutting board and cover it with plastic wrap. Pound the chicken with a meat tenderizer or rolling pin until it is about 1/4-inch thick. Repeat this process for the other 3 chicken breasts.
    4. Spread 1 Laughing Cow cheese wedge on one side of one chicken breast. Spread 1/4 cup of the spinach mushroom mixture on top of the cheese. Roll the chicken breast and secure the seam with a toothpick. Repeat this procedure for the 3 remaining chicken breasts.
    5. Sprinkle the chicken breasts with pepper and paprika. Place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.
    6. To serve, remove the toothpicks and slice each breast into 5 rounds.
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white (button) mushrooms (finely chopped)
    1 cup

    garlic (minced)
    1 clove

    boneless, skinless chicken breasts (4-ounce each)
    4 (4-oz) breasts

    light garlic and herb cheese
    4 wedges

    black pepper
    1/4 tsp

    paprika
    1/2 tsp

    toothpicks
    4

  • Spicy Pork Tenderloins With Chili And Black Vinegar

    Spicy Pork Tenderloins With Chili And Black Vinegar

    How to Make Spicy Pork Tenderloins With Chili And Black Vinegar

    Pork tenders are a totally underappreciated source of protein. They’re lean, flavorful, easy to cook, and when marinated, take on flavor very well. One tender will feed 2 people. I often split the tender open and pound it out lightly to form a large 1⁄2-inch-thick circle of deliciousness.


    6servings


    1⁄6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results.
    2. Preheat grill to medium-high heat and place on grill grate. Cook over direct heat for 15–18 minutes, turning occasionally until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1⁄6 recipe


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      480mg
      10%

    Ingredients

    soy sauce (reduced-sodium)
    1/8 cup

    sesame oil (dark roast)
    1 tbsp

    Chinese black vinegar or rice vinegar
    2 tbsp

    light brown sugar
    1 tbsp

    fresh chili pepper, such as serrano, jalapeño, or Thai bird peppers (seeded and minced)
    1

    garlic (minced)
    2 clove

    ginger root (minced)
    1 tbsp

    pork tenderloin (trimmed of fat)
    2 lbs