The Super Diabetes Site

Tag: dinner

  • Southwestern Protein-Powered Bowls

    Southwestern Protein-Powered Bowls

    How to Make Southwestern Protein-Powered Bowls


    5 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a Dutch oven over medium-high heat. Add beef and cook until browned, stirring frequently. Stir in the frozen vegetable mixture, tomatoes, and 1 cup water. Bring to a boil. Reduce heat to medium-low, cover, and cook 10 minutes.
    2. Remove from heat. Stir in the cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper, if desired.
    3. Spoon equal amounts into 4 bowls.
    Mexican/Southwestern
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      650mg
      14%

    Ingredients

    ground beef (90% extra-lean)
    3/4 lbs

    package frozen vegetable and grain protein blends (southwestern variety, such as Birds Eye Steam Fresh)
    1

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

    cumin (ground)
    1 tbsp

  • Provencal-Style Herb-Roasted Turkey Breast

    Provencal-Style Herb-Roasted Turkey Breast

    How to Make Provencal-Style Herb-Roasted Turkey Breast

    This dish has become the crown jewel of Amy Riolo’s American Thanksgiving meal. The combination of herbs, garlic, spices, and lemon juice create a flavorful, moist turkey that is simple to prepare. Turkey should be roasted 20-25 minutes per pound.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    1 hr 30 min cook time


    10servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan.
    2. Pat the turkey breast dry with a paper towel and season with salt and pepper. Place turkey breast skin side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage in the pan. Squeeze lemon juice from remaining lemon half over the top of the turkey.
    3. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 30-45 minutes or until the internal temperature of the thickest part of the turkey breast reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
    4. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.
    Low Carb
    Mediterranean
    French
    Lunch
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      27g

    Ingredients

    Extra Virgin Olive Oil (divided)
    1/4 cup

    bone-in turkey breast
    1 (about 3 1/2 lb)

    salt
    1/2 tsp

    Freshly ground black pepper, to taste
    1

    Herbes de Provence
    1 tbsp

    poultry seasoning
    1 tsp

    head garlic (top chopped off)
    1

    lemon (halved)
    2

    fresh rosemary
    1 sprig

    fresh thyme
    1 sprig

    fresh sage
    1 sprig

  • Smoky Seafood Stew

    Smoky Seafood Stew

    How to Make Smoky Seafood Stew

    This stew is great year-round, but it’s best in late summer when bell peppers are extra plump and abundant at the farmers’ market. When buying fresh clams, make sure they are still alive with their shells tightly closed. This recipe is Katie Cavuto’s rendition of the clambakes and lobster boils she loved as a kid.


    1 hr 15 min prep time


    45 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large pot over medium heat. Add the onion, celery, bell pepper, salt, and black pepper, and cook, stirring occasionally, until vegetables have softened, 6–8 minutes. Add the garlic, red pepper flakes, paprika, and tomato paste. Continue to cook, stirring, for 1–2 minutes.
    2. Pour in the broth and tomatoes with their juices. Bring mixture to a boil, then add the potatoes. Reduce heat to low and cover the pot. Simmer for 15–20 minutes, or until the potatoes are tender.
    3. When potatoes are tender, increase heat to medium and add the lemon zest, lemon juice, and clams. Cover the pot and cook for 3 minutes. Stir in the shrimp and fish, cover again, and simmer for about 5 more minutes, until the clams open and the fish and shrimp are firm and opaque. Stir in the parsley and oregano, and serve immediately.
    Seafood
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      18g

    • Potassium
      915mg
      19%

    Ingredients

    extra-virgin olive oil
    2 tbsp

    onion(s) (chopped)
    1 cup

    celery (chopped)
    1/2 cup

    red bell pepper (chopped)
    1 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper (divided)
    1/2 tsp

    garlic (minced)
    3 clove

    crushed red pepper flakes
    1/2 tsp

    smoked paprika
    1 tsp

    tomato paste (no-salt-added)
    1 tbsp

    low-sodium vegetable broth or low-sodium seafood stock
    4 cup

    no-salt-added canned crushed tomatoes
    1 (15-oz) can

    white potatoes (quartered)
    2 cup

    lemon zest (freshly grated)
    1/2 tsp

    lemon juice (freshly squeezed)
    1 tbsp

    littleneck clams (soaked in water for 1 hour)
    1 lbs

    medium shrimp (peeled and deveined, tails left on)
    1/2 lbs

    white fish (such as hake or cod) (cut into 1-inch pieces)
    1/2 lbs

    chopped fresh parsley
    3 tbsp

    chopped fresh oregano
    2 tbsp

  • Smoky Pork Chops with Tomatoes

    Smoky Pork Chops with Tomatoes

    How to Make Smoky Pork Chops with Tomatoes

    Try out this quick pork chop recipe with some great seasoning! Pair it with some whole grains and a nonstarchy vegetable to make a complete meal.


    4servings


    3 ounces cooked pork and 3 Tbsps. tomato

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the flour, paprika, thyme, garlic powder, 1/4 Tsp. of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides.
    2. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or until no longer pink in center. Sprinkle with the diced tomatoes and remaining 1/8 Tsp. salt.
    Low Carb
    Comfort Food
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked pork and 3 Tbsps. tomato


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2.7g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      60mg

      20%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      22g

    • Potassium
      360mg
      8%

    Ingredients

    all-purpose flour
    1/4 cup

    smoked paprika
    1 tsp

    thyme leaves (dried)
    1/2 tsp

    garlic powder
    1/4 tsp

    salt (and 1/8 tsp, divided use)
    1/4 tsp

    black pepper
    1/2 tsp

    pork chops (bone-in, about 5-ounces each)
    4

    canola oil
    2 tbsp

    medium Roma tomatoes (diced)
    2

  • Slow-Cooker Flank Steak Tacos

    Slow-Cooker Flank Steak Tacos

    How to Make Slow-Cooker Flank Steak Tacos

    Looking for an easy way to make amazing tacos with a Tex-Mex flair? Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan. That also means that the low-and-slow style of the slow cooker is perfect. When it comes to toppings, get creative. Avocados, pico de gallo, shredded lettuce, hot sauce, and a sprinkle of cheese are all great additions to these tasty tacos.


    10 min prep time


    6 hr cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water.
    2. Cover and cook on low for 6 hours or until done. Shred the steak with a fork.
    3. Scoop about 1 1/2 ounces steak into each tortilla. Top each taco with 1 Tbsp. pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Gluten-Free
    Slow Cooker
    Quick & Easy
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    flank steak
    1 1/4 lbs

    chili powder
    2 tsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    lime (juiced)
    1

    water
    1/2 cup

    6-inch corn tortillas
    12

    pico de gallo
    3/4 cup

  • Slow-Cooker Chicken Fajita Burritos

    Slow-Cooker Chicken Fajita Burritos

    How to Make Slow-Cooker Chicken Fajita Burritos

    This chicken burrito is packed with protein and fiber, perfect for a filling lunch that will keep you satisfied until dinner. It’s also great for meal prepping—wrap the burritos in foil and store in the fridge or freezer. Reheat in a toaster oven before eating.


    10 min prep time


    6 hr cook time


    8servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken breast strips in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.
    2. Cover and cook on low for 6 hours or until done. Shred chicken with fork, if needed.
    3. Scoop 1/2 cup chicken and bean mixture on each tortilla and top with 2 Tbsps. cheese. Fold into a burrito.
    Fiber Focused
    Mexican/Southwestern
    Quick & Easy
    Dinner
    Lunch
    Slow Cooker
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        16g

        57%
      • Total Sugars
        4g

    • Protein
      29g

    • Potassium
      490mg
      10%

    Ingredients

    boneless, skinless chicken breast (cut into strips)
    1 lbs

    green bell pepper (sliced)
    1

    red bell pepper (sliced)
    1

    medium onion (sliced)
    1

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    salsa
    1/2 cup

    water
    1/3 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    large whole-wheat low-carb tortillas
    8

    reduced fat shredded cheddar cheese
    1 cup

  • Slow Cooker Pork and Pumpkin Stew

    Slow Cooker Pork and Pumpkin Stew

    How to Make Slow Cooker Pork and Pumpkin Stew

    Slow cookers allow for a no-fuss meal that everyone will enjoy. Serve steamed nonstarchy vegetables or a salad with this stew for a complete meal.


    15 min prep time


    4 hr cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season the cubed pork with the pepper and salt-free seasoning.
    2. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
    3. Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
    4. Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
    5. Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      30mg

      10%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      640mg
      14%

    Ingredients

    pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
    16 oz

    black pepper
    1/2 tsp

    seasoning (salt-free, such as Mrs. Dash)
    1 tsp

    olive oil
    1 tbsp

    tomato paste
    2 tbsp

    beef broth (low-sodium)
    1 cup

    ground cinnamon
    1/4 tsp

    onion(s) (peeled, large dice)
    1

    celery stalks (large dice)
    4

    carrot(s) (peeled, large dice)
    3

    small sugar/pie pumpkin (peeled, seeded, large dice)
    1

    garlic (minced)
    4 clove

    fresh thyme
    4 sprig

    bay leaves
    1

    black beans ((14.5-ounce) drained and rinsed)
    1 can

  • Slow Cooker BBQ Chicken Sliders

    Slow Cooker BBQ Chicken Sliders

    How to Make Slow Cooker BBQ Chicken Sliders

    Start the chicken in a slow cooker and assemble these fun mini sandwiches when your guests arrive.


    15 min prep time


    6 hr 15 min (slow cooker) cook time


    8servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a slow cooker. Sprinkle with the garlic powder and pepper. Place the sliced onion on top of the chicken. Pour in 1 cup water. Cover and cook on low for 6 hours, or until done.

    2. Drain the cooking water from the slow cooker. Shred the chicken with two forks. Mix in the barbeque sauce and stir to coat the chicken. Heat through for an additional 15 minutes.

    3. Assemble the sandwiches, using 1/3 cup BBQ chicken for each bun.

    Slow Cooker
    Sandwiches
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      16g

    • Potassium
      290mg
      6%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    small onion (sliced)
    1 small

    water
    1 cup

    barbeque sauce
    1/3 cup

    mini whole wheat buns ( split)
    8 whole

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Skillet Fish With Spanish Tomatoes

    Skillet Fish With Spanish Tomatoes

    How to Make Skillet Fish With Spanish Tomatoes


    10 min prep time


    15 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup tomato mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Cook fish 5 minutes on each side or until it flakes with a fork. Set aside on separate plate.
    2. Add the remaining ingredients to the skillet, reduce the heat to medium, cover, and cook 5 minutes or until thickened slightly. Spoon over fish. Serve in shallow bowls, if desired.
    Low Carb
    Seafood
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup tomato mixture


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      555mg
      12%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    tilapia fillets or any other lean white fish fillet (rinsed and patted dry)
    4

    tomato(es) (no-salt-added, diced)
    1

    green bell pepper (diced)
    1/2 cup

    pimiento-stuffed green olives (about 12 olives, coarsely chopped)
    1/2 cup

    fresh oregano leaves (dried)
    1/2 tsp

    salt
    1/8 tsp