The Super Diabetes Site

Tag: easy pantry recipes

  • Spinach Yogurt Dip

    Spinach Yogurt Dip

    How to Make Spinach Yogurt Dip

    Whip up this dip in no time and bring it to a picnic or party as part of a healthy side or snack.


    10 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor or blender, puree the cottage cheese. Add to a medium bowl.

    2. Add the yogurt, spinach and ranch dressing powder and whisk together. Refrigerate for at least 30 minutes, up to overnight.

    3. Serve with assorted vegetables for dipping.

    Low Sodium
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      44mg
      <1%

    Ingredients

    cottage cheese (low-fat (1% milk fat))
    1 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    frozen spinach (thawed and squeezed dry, chopped)
    1 cup

    ranch-flavored salad dressing powder mix
    1 tbsp

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Easy Turkey Chili

    Easy Turkey Chili

    How to Make Easy Turkey Chili

    This may be the world’s easiest one-pot chili, and like any good chili, it’s very versatile. You can eat it on it’s own, serve it atop a baked sweet potato, or spread some across whole grain tortilla chips with a sprinkle of cheese, shredded lettuce, and guacamole for a healthy take on nachos. If you want to bulk up the recipe and pack in fiber, add some cooked beans or a cooked grain (brown rice, quinoa, or whatever you might have in the pantry all work great). And feel free to experiment with hot sauce, additional spices, or chopped peppers to make it your own!

    Watch How to Make Turkey Chili

    play video

    Play video

    Powered by Homemade, brought to you by Alignment Health Plans


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a stock pot over high heat. Add the turkey and sauté until just cooked through, about 7-8 minutes.

    2. Add the remaining ingredients and bring to a boil. Reduce to a simmer for 15 minutes.

    3. Serve hot or cool to room temperature, then store in an airtight container in the refrigerator for up to one week or package in freezer bags in one cup increments for up to 3 months.

    Low Carb
    Mexican/Southwestern
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      658mg
      14%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    cumin
    1 tsp

    chili powder
    1 tbsp

    no-salt-added diced tomatoes
    1 14.5-ounce can

    yellow onion (peeled and diced)
    1 small

    bell pepper, any color (diced)
    1

    lean ground turkey
    1 lbs

    nonstick cooking spray
    1

  • Pumpkin-Banana Muffins

    Pumpkin-Banana Muffins

    How to Make Pumpkin-Banana Muffins

    Start your morning with a sweet, diabetes friendly treat with these pumpkin-banana muffins. Lower in carbs than store-bought muffins, pair this with a cup of coffee for the perfect start to your day.

    Add a Microwave Egg and Veggie Jar or Spinach and Egg Bites to help round out your breakfast with some veggies and protein!


    10 min prep time


    20 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line a muffin tin with liners.

    2. Mix flour, sugar, baking soda, salt, pumpkin pie spice in a large bowl.

    3. In a small bowl, mix together the eggs, pumpkin puree, oil, banana, and vanilla.

    4. Pour the wet ingredients into the dry ingredients and stir to combine. Gently fold in the walnuts.

    5. Scoop the batter into muffin tins and bake for 18-20 minutes, until a toothpick comes out clean.

    Kid Friendly
    American
    Easy Pantry Recipes
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        5g

        10%

    • Protein
      3g

    • Potassium
      114mg
      2%

    Ingredients

    white whole wheat flour
    1 1/2 cup

    brown sugar
    1/3 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    pumpkin pie spice
    2 tsp

    eggs
    2

    pumpkin puree
    1 cup

    canola oil
    3 tbsp

    banana(s) (mashed)
    1 small

    vanilla extract
    1 tsp

    walnuts (finely chopped)
    1/4 cup

  • PB and J Granola Bars

    PB and J Granola Bars

    How to Make PB and J Granola Bars

    Get the comfort and taste of a classic peanut butter and jelly sandwich with these PB&J granola bars! They make the perfect on-the-go or after-school snack, and with only 5 ingredients, these granola bars can be made in no time. 


    45 prep time


    15 cook time


    15servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Grease an 8” x 8” baking dish with non-stick cooking spray. Line baking dish with parchment paper, pushing parchment into corners and up sides of dish.

    2. Bring jam, peanut butter, and Splenda Magic Baker Sweetener to simmer in small saucepan over medium heat. Cook, stirring constantly until mixture thickens, about 5 minutes. Stir in oats and remove from heat.

    3. Transfer oat mixture into prepared baking dish and press into an even layer. Press chopped peanuts into oat mixture. Bake until oats are light golden brown, about 15 to 20 minutes. Refrigerate for 30 minutes until chilled.

    4. Remove oat mixture from pan. Slice into 15 equal squares. Serve immediately or store in an airtight container.

    Kid Friendly
    Easy Pantry Recipes
    Dessert
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    15 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      140mg
      3%

    Ingredients

    sugar-free strawberry jam
    1 cup

    peanut butter (unsweetened)
    1/2 cup

    Splenda® Magic Baker™ Sweetener
    3 tbsp

    rolled oats
    3 cup

    peanuts (unsalted, chopped)
    1/4 cup

  • Cheesy Savory Oatmeal

    Cheesy Savory Oatmeal

    How to Make Cheesy Savory Oatmeal

    These savory oats are so good you’ll want them for breakfast, lunch, and dinner! This diabetes-friendly recipe showcases the versatility of oatmeal in a new and fresh way. Creamy avocado, eggs, and cheese come together with bell pepper and carrot in this filling one-bowl meal.


    10 min prep time


    30 min cook time


    6servings


    3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tablespoon extra-virgin olive oil over medium heat. Stir in the oats and stir until fragrant, about 2 -3 minutes. Add the water and salt and cook over medium low heat for 20 minutes, stirring occasionally until most of the liquid is absorbed.

    2. While the oats are cooking, heat 1 teaspoon of olive oil in a medium skillet. Add the carrots and

    3. Take the oats off the heat and mix in the carrots, pepper and cottage cheese, stir well.

    4. In the skillet used to cook the vegetables, add the remaining teaspoon of olive oil and heat over medium heat. Stir in the egg substitute and pepper and cook, stirring until the eggs are light and fluffy. Remove from heat.

    5. Place ¾ cup of the oatmeal mix in a bowl. Top with ½ cup of the eggs and a few slices of avocado. Drizzle with sriracha and sprinkle with a bit of Monterey Jack cheese. 

    Comfort Food
    Easy Pantry Recipes
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      444mg
      9%

    Ingredients

    olive oil (divided)
    1 tablespoon & 2 teaspoons

    steel cut oats
    1 cup

    water
    4 cup

    salt
    1/8 tsp

    carrots (shredded)
    1/2 cup

    red bell pepper (small diced)
    1 whole

    low-fat cottage cheese (unsalted)
    1/2 cup

    egg substitute
    1 1/2 cup

    black pepper
    1/8 tsp

    avocado (sliced into fourths)
    1 large

    sriracha
    1 tsp

    Monterey Jack or pepper jack cheese (reduced-fat shredded)
    2 tbsp

  • Tuna Salad Stuffed Tomato Melts

    Tuna Salad Stuffed Tomato Melts

    How to Make Tuna Salad Stuffed Tomato Melts


    10 min prep time


    10 min cook time


    4servings


    1 large tomato

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to broil (500 degrees F). Line a baking sheet with parchment paper or aluminum foil (spritz with baking spray) and set aside
    2. Slice the tops off the tomatoes and carefully cut around the inner edge to release the core. Use a spoon to remove the seeds and membrane of the tomatoes to create hollow tomatoes.
    3. In a medium bowl, combine tuna, mayonnaise, celery, shallot, and celery salt.
    4. Stuff tomatoes with the tuna mixture and top with a slice of cheese.
    5. Place tomatoes on the baking sheet and broil for 3–5 minutes, until the cheese melts and begins to brown.
    Easy Pantry Recipes
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 large tomato


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        2g

        4%

    • Protein
      15g

    • Potassium
      440mg
      9%

    Ingredients

    pepper Jack cheese (2/3 oz per slice)
    4 slice

    celery salt
    1/4 tsp

    shallots (minced)
    1

    celery (small diced)
    2 stalks

    mayonnaise (made with olive oil)
    1/4 cup

    tuna packed in water (chunk-light, drained)
    2 can

    tomato(es)
    4 large

  • Garlic Sesame Pork Tenderloin

    Garlic Sesame Pork Tenderloin

    How to Make Garlic Sesame Pork Tenderloin

    This quick and easy pork tenderloin recipe gets its savory flavor from a garlic sesame marinade. The tenderloin is cut into slices and pan-seared so it cooks up faster than roasting the whole tenderloin. For a lighter, low carb version of a classic “meat and potatoes” meal, pair this pork tenderloin with our low carb Cauliflower Mashed “Potatoes” and Roasted Asparagus with Parmesan.


    25 min prep time


    12 min cook time


    4servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove any silver skin from the pork with a sharp knife. Slice the pork into ½” thick medallions.
    2. In a medium bowl, mix the remaining ingredients. Add the pork and toss with the marinade. Cover and put in the fridge for 20 minutes to marinate.
    3. Preheat your oven to 450 degrees F.
    4. Heat a large ovenproof skillet over medium-high heat. Spray with cooking spray. Add the pork and sear for 1 minute per side or until golden brown.
    5. Put the skillet in your preheated oven and cook for 5 minutes. Flip the pork and cook for 5 minutes or until a thermometer inserted into the thickest part reads 145 degrees F.
    6. Let the pork rest for 5 minutes, then serve.
    Low Carb
    Dinner
    Main Dish
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    pork tenderloin
    1 lbs

    sesame oil
    1 tbsp

    tamari (reduced sodium)
    2 tbsp

    garlic (crushed)
    4 cloves

    black pepper
    1/4 tsp

  • Baked Teriyaki Chicken

    Baked Teriyaki Chicken

    How to Make Baked Teriyaki Chicken

    This fan favorite chicken recipe can be whipped up at home in just a few minutes with only a handful of ingredients. The sauce is made with Splenda® Granulated Sweetener instead of sugar for a perfect balance of sweet and savory with less carbs and calories. It makes a great companion to whole grains like brown rice or quinoa and many kinds of non-starchy vegetables.


    15 min prep time


    25 min cook time


    12servings


    3 oz chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F. Spray a 13” x 9” baking dish with cooking spray.

    2. In a saucepan, whisk together cornstarch and cold water until smooth. Whisk in Splenda Sweetener, soy sauce, vinegar, garlic, ginger, and pepper. Bring to a simmer over low heat and cook, stirring frequently, until sauce thickens and bubbles.

    3. Place chicken in prepared baking dish and brush with teriyaki sauce. Turn chicken over, and brush again.

    4. Bake for 15 minutes. Turn chicken and bake until chicken is no longer pink and juices run clear when pierced with the tip of a paring knife (20–30 minutes total baking time, depending on size). Brush with sauce every 10 minutes during baking.

    Low Carb
    Dinner
    Easy Pantry Recipes
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      3 oz chicken


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      30g

    • Potassium
      560mg
      12%

    Ingredients

    Cornstarch
    1 tbsp

    cold water
    1 tbsp

    Splenda® Granulated Sweetener
    1/2 cup

    lower sodium soy sauce
    1/2 cup

    Apple Cider Vinegar
    1/4 cup

    garlic (minced)
    1 clove

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    boneless, skinless chicken breasts
    3 lbs

  • Berry Almond Oatmeal

    Berry Almond Oatmeal

    How to Make Berry Almond Oatmeal

    Start your morning right with a warm bowl of this delicious Berry Almond Oatmeal! Healthy, super filling and easily made in under 10 minutes, this oatmeal recipe is such a favorite because it’s full of protein and fiber, includes no added sugars, and just tastes so good!

    This oatmeal is sweetened with blueberries and Splenda Sweetener instead of added sugar to reduce the carbs and calories. There are so many different variations you can try with this recipe, too—apple cinnamon, peanut butter and banana, add strawberries, throw in nuts or chia seeds—experiment and make your mornings your own!


    5 min prep time


    5 min cook time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring water to a boil. Stir in oats and salt. Cook over medium heat, stirring occasionally, 5 minutes. Stir in sweetener, fruit, almonds, and extract.

    2. Notes: For creamier oatmeal substitute milk for water (this will change the nutrition information per serving).

    Fiber Focused
    Breakfast and Brunch
    Cooking for 1 or 2
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      7g

    • Potassium
      220mg
      5%

    Ingredients

    water
    2 cup

    old-fashioned rolled oats
    1 cup

    salt
    1/4 tsp

    Splenda® Original Sweetener
    3 packet

    fresh or frozen blueberries
    1/4 cup

    sliced almonds
    2 tbsp

    almond extract
    1/4 tsp