The Super Diabetes Site

Tag: dinner

  • Braised Brown Rice Meatballs

    Braised Brown Rice Meatballs

    How to Make Braised Brown Rice Meatballs

    This meatball recipe makes a great addition to a hearty meal. Pair it with a side of vegetables and you have an unbeatable combination.


    5 min prep time


    30 min cook time


    4servings


    2 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350F.
    2. Add all ingredients except the vegetable juice to a bowl, and mix until well combined. Form mixture into 8 meatballs.
    3. Place meatballs in a small baking dish, add the vegetable juice, and bake for 30 minutes.
    4. Serve with a green salad dressed with a little olive oil and lemon juice, if desired.
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 meatballs


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.2g

        16%

    • Cholesterol
      115mg

      38%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      710mg
      15%

    Ingredients

    brown rice (cooked, chilled)
    1 cup

    onion(s) (chopped)
    1 cup

    smoked paprika
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1 tsp

    ground beef (lean, at least 95%)
    1 lbs

    eggs (beaten)
    1

    vegetable juice (low-sodium)
    16 oz

  • Braised Fennel and White Beans

    Braised Fennel and White Beans

    How to Make Braised Fennel and White Beans

    Pair these braised beans and fennel with a side of a chicken for a complete, comforting meal.


    15 min prep time


    1 hr 10 min cook time


    4servings


    4 pieces fennel, 1/2 cup beans and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F. Coat a 9×13-inch baking dish with cooking spray
    2. Arrange the fennel and onion in the bottom of the prepared baking dish.
    3. Pour the olive oil, broth and vinegar over the fennel and onion, and season with salt and pepper.
    4. Bake for 1 hour, stirring half way through.
    5. Stir in the beans and parsley and put back in the oven for 10 minutes.
    Veggie Rich
    Fiber Focused
    Mediterranean
    Vegetarian
    Budget Friendly
    Sides
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4 pieces fennel, 1/2 cup beans and sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      850mg
      18%

    Ingredients

    Nonstick cooking spray
    1

    medium fennel bulbs ((11 ounces each) stems and fronds removed, cut into eighths)
    2

    medium yellow onion (thinly sliced)
    1

    olive oil
    1 tbsp

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

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    red wine vinegar
    2 tbsp

    cannellini beans (15.5 ounce, drained and rinsed)
    1 can

    parsley (chopped)
    1/4 cup

  • 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
    pinterestfacebooktwittermail

    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

  • Asian Tofu Stir-Fry

    Asian Tofu Stir-Fry

    How to Make Asian Tofu Stir-Fry

    This tried-and-true stir-fry keeps things simple—and fast—with just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, it’s budget-friendly to boot! Get experimental with your vegetables! Carrots, broccoli, and snow peas are a classic combo, but you any variety of vegetables that you have on hand, like mushrooms, celery, bell pepper, zucchini, eggplant, onions, cabbage, asparagus, and more!


    5 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick skillet or wok, heat 2 Tsp. olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp. soy sauce and sauté for 1 more minute. Remove from pan.
    2. Add remaining 2 Tsp. olive oil to skillet and heat. Add vegetables and remaining 1 Tbsp. soy sauce to skillet and sauté for 4 minutes.
    3. Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.
    4. Serve over brown rice.
    Fiber Focused
    Veggie Rich
    Asian
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Quick & Easy
    Main Dish
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      15g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil (divided)
    4 tsp

    firm tofu (drained and cut into 1-inch cubes)
    12 oz

    lower sodium soy sauce (divided use)
    2 tbsp

    fresh or frozen mixed vegetables (such as carrots, broccoli and snow peas)
    24 oz

    chicken or vegetable broth (fat-free, low-sodium)
    1 cup

    cooked brown rice
    2 cup

  • Arugula Salad with Mandarin Oranges

    Arugula Salad with Mandarin Oranges

    How to Make Arugula Salad with Mandarin Oranges

    The peppery flavor of baby arugula pairs well with sweet, fresh citrus and crispy bacon in this side salad. Arugula is a nonstarchy vegetable that’s packed with nutrients. Each cup has just 5 calories and 1 gram of carbohydrate along with 10% of a day’s recommended vitamin A and 25% of a day’s recommended vitamin K!

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    15 min prep time


    5servings


    about 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together arugula, bacon, and orange segments.
    2. In a small bowl, whisk together orange juice, orange zest, olive oil, pepper, and tarragon. Pour dressing over salad and toss to coat.
    Veggie Rich
    Dinner
    Lunch
    Quick & Easy
    Salads
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      about 1 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      5g

    • Potassium
      320mg
      7%

    Ingredients

    arugula
    5 oz

    bacon (cooked, chopped)
    4 slice

    fresh mandarin, tangerine, or clementine oranges (peeled and segmented)
    4

    fresh orange juice
    1/4 cup

    orange zest (grated)
    1 tsp

    Extra Virgin Olive Oil
    3 tbsp

    black pepper
    1/8 tsp

    dried tarragon
    1/4 tsp

  • Lentil Sloppy Joes

    Lentil Sloppy Joes

    How to Make Lentil Sloppy Joes

    These Lentil Sloppy Joes are a hearty and satisfying plant-based alternative to the classic version. Packed with protein and flavor, they make for a delicious and nutritious meal that is kid-approved! Add a tossed salad on the side to complete your Diabetes Plate. 


    15 min prep time


    30 min cook time


    6servings


    1 hamburger bun & about ½ cup lentil mix

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a saucepan over medium heat. Add the oil, onion, and garlic. Cook, stirring occasionally, until onion begins to soften, 3–4 minutes. 

    2. Add the broth and lentils. Bring to a boil, then reduce heat to a simmer and cover for about 20 minutes, until lentils are tender. 

    3. Stir in the tomato sauce, brown sugar, Worcestershire sauce, and spices. 

    4. To serve, divide lentils between buns. Top with lettuce and onion rings. 

    5. Serve with a tossed salad on the side. 

    Kid Friendly
    Vegan
    Sandwiches
    Main Dish
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 hamburger bun & about ½ cup lentil mix


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      55g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      361mg
      8%

    Ingredients

    white onion (sliced into 12 thin onion slices)
    1 med

    lettuce
    6 leaves

    whole wheat hamburger buns
    6 whole

    salt
    1/4 tsp

    smoked paprika
    1/2 tsp

    chili powder
    1/2 tsp

    Worcestershire sauce
    1 tbsp

    brown sugar
    1 tbsp

    tomato sauce
    1/4 cup

    lentils (green, rinsed)
    1 cup

    low sodium vegetable broth
    2 cup

    garlic (minced)
    2 clove

    yellow onion (diced)
    1 small

    Extra Virgin Olive Oil
    1 tbsp

  • Quick Italian Meatloaf

    Quick Italian Meatloaf

    How to Make Quick Italian Meatloaf

    We’re giving this classic comfort dish a diabetes-friendly twist by swapping some ingredients for those that lower the fat and increase the fiber and other nutrients.


    10 min prep time


    1 hr cook time


    6servings


    1 (2-inch thick) slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. Coat a large loaf pan generously with cooking spray. In a small bowl, whisk together ketchup and balsamic vinegar. 

    3. In a medium bowl, combine all ingredients and half of the ketchup-balsamic mixture. Set aside the other half. Mix the turkey meatloaf ingredients well.  

    4. Spread the mixture evenly into the loaf pan. Top with the remaining ketchup-balsamic mixture. 

    5. Bake for 60 minutes or until it reaches 165 degrees F when checked with a thermometer.

    Kid Friendly
    Italian
    Comfort Food
    American
    Easy Pantry Recipes
    Main Dish
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 (2-inch thick) slice


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        4g

        8%

    • Protein
      24g

    • Potassium
      344mg
      7%

    Ingredients

    nonstick cooking spray
    1 whole

    ketchup
    1/2 cup

    balsamic vinegar
    2 tbsp

    lean ground turkey
    1 1/4 lbs

    onion(s) (finely diced)
    1/2 med

    garlic (minced)
    2 clove

    dried oregano
    1 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated, optional)
    1/4 cup

    egg substitute
    1/4 cup

    oatmeal
    1/2 cup

  • Perfect Meals by the Plate

    Perfect Meals by the Plate

    Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.

    1. Easy Weeknight Chicken Dinner

    Pecan-Crusted Chicken Breast

    Pecan-Crusted Chicken Breast
    300 calories, 3 grams carbohydrate

    Mixed greens salad with light vinaigrette
    40 calories, 4 grams carbohydrate
    Try this recipe: Simple Side Salad with Balsamic Vinaigrette

    Homemade sweet potato fries
    140 calories, 31 grams carbohydrate
    Try this recipe: Sweet Potato Fries

    THE WHOLE PLATE: 
    480 calories, 38 grams carbohydrate
    Choices: 2 starch, 1 nonstarchy vegetable, 5 lean protein, 2 fat

    2. Taco Night

    Turkey Tacos
    260 calories, 19 grams carbohydrate

    1/2 cup coleslaw
    130 calories, 16 grams carbohydrate

    Try this recipe: Kale Apple Slaw

    Half grilled plum topped with 1 tbsp nonfat plain Greek yogurt and cinnamon

    40 calories, 8 grams carbohydrate
    Try this recipe: Just Peachy Bowls

    THE WHOLE PLATE: 

    430 calories, 43 grams carbohydrate
    Choices: 2 carbohydrate, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 3 fat

    3. Simple Seafood Dinner

    Parmesan- and Lemon-Crusted Flounder with Green Beans Amandine
    290 calories, 18 grams carbohydrate

    1/2 cup cooked brown rice
    120 calories, 25 grams carbohydrate

    THE WHOLE PLATE: 
    410 calories, 43 grams carbohydrate
    Choices: 2 starch, 2 nonstarchy vegetable, 3 lean protein, 1 fat 

    4. Make-Ahead Lunch

    Chicken and Roasted Red Pepper Lettuce Cups
    390 calories, 25 grams carbohydrate

    1/2 baked sweet potato topped with cinnamon
    60 calories, 15 grams carbohydrate

    1 cup nonfat plain Greek yogurt topped with honey and pecans
    160 calories, 11 grams carbohydrate

    THE WHOLE PLATE: 
    610 calories, 51 grams carbohydrate
    Choices: 2 starch, 2 nonstarchy vegetable, 1 fat-free milk, 4 lean protein, 2 fat 

    5. Savory Breakfast Plate

    Herb Soft Scrambled Eggs on Toast
    170 calories, 16 grams carbohydrate

    1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
    50 calories, 1 gram carbohydrate

    Small pear
    80 calories, 22 grams carbohydrate

    THE WHOLE PLATE: 
    300 calories, 39 grams carbohydrate
    Choices: 1 starch, 1 1/2 fruit, 1 medium fat protein, 1 1/2 fat

    6. Soup-and-Salad

    Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder
    180 calories, 21 grams carbohydrate

    1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
    50 calories, 1 gram carbohydrate

    1/2 cup diced watermelon
    25 calories, 28 grams carbohydrate

    THE WHOLE PLATE: 
    255 calories, 28 grams carbohydrate
    Choices: 1 starch, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 1 fat

    Looking for more meal inspiration? Check out this article for more plate method meals

    Learn more about the Diabetes Plate Method here!

    Dinner
    Lunch
    Main Dish
    Quick & Easy

  • 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

  • Diabetes-Friendly Grilling with Pork

    Diabetes-Friendly Grilling with Pork

    Did you know that grilling is a diabetes-friendly cooking method? Cooking over an open flame doesn’t require adding any oil, and fat can drip off whatever you are cooking, making for a lower fat meal. Read on for more grilling tips from the National Pork Board and some of our favorite grilling recipes.

    Tips for Grilling Pork

    • To prevent pork from sticking to the grate, scrub grates clean and coat with vegetable oil or a nonstick vegetable oil spray prior to using.
    • Do not use sharp utensils that may pierce the pork when flipping, as piercing allows flavor-filled juices to escape. Use spatulas or tongs for turning.
    • Frequently flipping pork on a cooler area of the grill is better than accidentally burning it on an area that is too hot.
    • Sugar-based sauces (many commercial barbeque sauces) tend to burn if applied too early. Baste during the last few minutes of cooking.
    • To check cooking temperature when using charcoal:
      • Low – Ash coat is thick, red glow less visible
      • Medium – Coals covered with light-gray ash
      • High – Red glow visible through ash coating 

    Because pork cuts will cook differently depending on their size and thickness, it is important to monitor pork temperature with a digital thermometer when grilling.
     
    Enjoy the best eating experience when cooking cuts such as pork chops and pork tenderloin between 145 degrees F. (medium-rare) and 160 degrees F. (well), with a 3-minute rest time after leaving the grill. Ground pork should always be cooked to 160 degrees F. 

    Recipes

    Browse grilling recipes

    Grilled Pork with Tomato, Artichoke, and Kale Salsa

    RecId_734_2Step_GrilledPorkWithTomatoKalamataAndKaleSalsa_022618.png

    Grilled Pork Tenderloin with Peach Salsa

    284-diabetic-pork-tenderloin-mango-salsa_225745699_061419.png

    Budget-Friendly Pork Chops with Peach Salsa

    augsep13_pork_chop_mango_istock5581414_279x200.png

    Pork and Avocado Salad

    RecId_795_Pork-and-avocado-salad-wraps-with-cranberry-splashed-ginger-tea_4IngredientCookbook_022518.png

     

    Grilling
    Dinner
    Salads