The Super Diabetes Site

Tag: easy pantry recipes

  • Easy Beef Chili

    Easy Beef Chili

    How to Make Easy Beef Chili

    This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

    Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

     


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

    2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

    3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. 

    4. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

    5. Remove the chili from the heat and allow to cool for 10 minutes before serving.

    Fiber Focused
    Comfort Food
    American
    Easy Pantry Recipes
    Soup
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      932mg
      20%

    Ingredients

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    garlic (minced)
    2 clove

    jalapeño pepper (seeds removed, minced)
    1 whole

    lean ground beef
    1 lbs

    low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can

    low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can

    low-sodium black beans (rinsed and drained)
    1 (15.5-oz) can

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato paste
    1 (6-oz) can

    low-sodium beef broth
    1 cup

    chili powder
    2 tbsp

    dried oregano
    2 tsp

    ground cumin
    1 tsp

    stevia brown sugar blend
    1/2 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

  • Lemon Chicken with Rosemary and Garlic

    Lemon Chicken with Rosemary and Garlic

    How to Make Lemon Chicken with Rosemary and Garlic

    Cooking chicken on the stovetop can be tricky, and if the breasts are too thick, they may not cook through. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.

    Complete your plate: Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.

     


    15 min prep time


    13 min cook time


    4servings


    5 ozs

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.

    2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.

    3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      5 ozs


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      30g

    • Potassium
      270mg
      6%

    Ingredients

    garlic (minced)
    2 clove

    lemon (juice and zest)
    1 whole

    white wine
    2 tbsp

    Cornstarch
    2 tsp

    chicken tenderloins
    1 1/4 lbs

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    olive oil
    2 tbsp

    fresh rosemary
    2 tbsp

  • Mashed Red Potatoes

    Mashed Red Potatoes

    How to Make Mashed Red Potatoes

    Red potatoes have a waxy texture, and they stay firmer than other potatoes when cooked, giving these simple mashed potatoes a chunky texture. Leave the skin on for a pop of color and more fiber. 

    Complete your plate: For a classic “meat-and-potatoes” meal, pair with Southwest-Style Turkey Meatloaf and a simple Green Salad with Orange and Avocado.

     


    15 min prep time


    20 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Pour 1/4 cup of water into a medium pot fitted with a steamer basket and bring to a boil over high heat. Add the red potatoes, cover, and reduce the heat to medium. Cook until the potatoes are tender, 25–30 minutes. Set aside to cool.

    2. In a small saucepan, heat the milk and butter over medium heat until the butter melts, 2 minutes. Remove the saucepan from the heat and set aside to slightly cool.

    3. Add the potatoes to a large bowl and, using a potato masher, mash until almost smooth. Add the milk mixture, salt, and black pepper and mix until well combined.

    Low Sodium
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Sides
    Gluten-Free
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      540mg
      11%

    Ingredients

    red potatoes (washed and cut into 1-inch cubes)
    2 lbs

    1% milk
    1/2 cup

    butter (unsalted)
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Southwest-Style Turkey Meatloaf

    Southwest-Style Turkey Meatloaf

    How to Make Southwest-Style Turkey Meatloaf

    A nice way to add whole grains into protein dishes—such as meatloaf, hamburgers, and meatballs—is to use quick-cooking oats instead of regular bread crumbs. The fiber in the oats has been shown to help lower cholesterol.

    Complete your Plate: For a classic “meat-and-potatoes” meal, pair with Mashed Red Potatoes. Add a Green Salad with Orange and Avocado for a balanced meal. 

     


    15 min prep time


    1 hr cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with nonstick cooking spray.

    2. Add all of the remaining ingredients to a large bowl. Gently mix the ingredients until well combined.

    3. Spoon the mixture into the prepared loaf pan, using the back of the spoon or a spatula to even out the top. Place the loaf pan in the oven and bake until a thermometer inserted into the center of the meatloaf reads 165°F, 1 hour.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Easy Pantry Recipes
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/2 lbs

    quick cooking oats
    1 cup

    yellow onion (finely chopped)
    1 large

    eggs (beaten)
    2

    green bell pepper (finely diced)
    1

    ketchup
    1/2 cup

    garlic (minced)
    3 clove

    chili powder
    1 tbsp

    ground cumin
    2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Peanut Butter, Cranberry, and Walnut Apple Slices

    Peanut Butter, Cranberry, and Walnut Apple Slices

    How to Make Peanut Butter, Cranberry, and Walnut Apple Slices

    Simple and delicious can go hand-in-hand! You can always tailor this recipe to your liking by substituting a pear for the apple, your favorite nut butter for the peanut butter, and raisins or dried cherries for the cranberries. The most important thing is to stick to the portions listed below.

     


    10 min prep time


    6servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the 12 slices of apples on a flat surface. Spread each slice with 1 teaspoon of peanut butter.

    2. In a small bowl, mix together the cranberries, walnuts, and coconut flakes.

    3. Evenly sprinkle each apple with about 1 tablespoon of the cranberry mixture.

    Kid Friendly
    Easy Pantry Recipes
    Vegetarian
    Vegan
    No Cook
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    apples (cored and cut into 6 slices each)
    2 med

    creamy peanut butter
    4 tbsp

    dried cranberries
    3 tbsp

    chopped walnuts
    3 tbsp

    unsweetened coconut flakes
    2 tbsp

  • Turkey and Mozzarella Snack Skewers

    Turkey and Mozzarella Snack Skewers

    How to Make Turkey and Mozzarella Snack Skewers

    It’s always more fun to eat food off skewers! This low carb snack stacks protein, dairy, and veggies onto a small skewer or toothpick. Make them a day or two in advance, so you can quickly grab and enjoy when you’re on the go.

    This recipe originally appeared in The Create-Your-Plate Diabetes Cookbook by Toby Amidor, MS, RD, CDN, FAND


    10 min prep time


    4servings


    3 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the turkey into 12 (1-inch) cubes.
    2. Thread each skewer with 1 slice of cucumber, 1 turkey cube,
      1 tomato, and 2 mozzarella pearls.
    3. Place the skewers in a single layer on a large plate. Drizzle
      with the olive oil and balsamic vinegar and sprinkle with the
      salt and black pepper.
    Low Carb
    Snacks
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 skewers


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      230mg
      5%

    Ingredients

    low sodium turkey breast
    4 oz

    small skewers or toothpicks
    12

    English cucumber(s) (cut into 12 half moons)
    1/4

    cherry tomatoes
    12

    fresh mozzarella balls
    24 (about 2 ounces)

    olive oil
    1 tbsp

    balsamic vinegar
    1 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Red Quinoa and Farro

    Red Quinoa and Farro

    How to Make Red Quinoa and Farro

    Looking for a grain side dish that isn’t plain old rice? Shake things up with this red quinoa and farro! The grains are flavored with a tangy dressing made with lime juice and oregano, plus a little heat from crushed red pepper flakes. If you can’t find red quinoa, regular white quinoa works just as well. Pair this side dish with a seasonal salad and a lean protein, like this Seared Scallops with Pesto Sauce, for a complete, balanced meal.

     


    15 min prep time


    40 min cook time


    4servings


    1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan over high
      heat, bring the farro and 1½ cups of
      the broth to a boil. Reduce the heat
      to medium low and simmer for about
      25 minutes, or until the farro is
      tender. Place the farro into a large
      bowl and allow to cool for 10 minutes.
    2. In the same medium saucepan o
      ver high heat, add the quinoa and
      the remaining ½ cup of broth and
      bring to a boil. Reduce the heat to medium low and simmer for about
      15 minutes, or until the quinoa is
      tender. Fluff with a fork and allow to
      cool for 10 minutes before adding it to
      the large bowl with the farro.
    3. In a small bowl, whisk together the
      olive oil, lime juice, vinegar, oregano,
      garlic powder, brown sugar blend, salt,
      black pepper, and red pepper flakes.
    4. Toss the farro and quinoa in the
      large bowl to combine. Drizzle the
      olive oil mixture over the grains and
      toss again to combine.
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      240mg
      5%

    Ingredients

    farro
    1/2 cup

    low sodium vegetable broth (divided)
    2 cup

    red quinoa
    1/4 cup

    olive oil
    1 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tsp

    dried oregano
    1 tsp

    garlic powder
    1/2 tsp

    stevia brown sugar blend (such as Truvia)
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

  • Mustard-Herb Roasted Pork Tenderloin

    Mustard-Herb Roasted Pork Tenderloin

    How to Make Mustard-Herb Roasted Pork Tenderloin

    One of the simplest ways to cook pork tenderloin is in the oven. Brush the seasonings onto the tenderloin and within 40 minutes you have a perfectly cooked, delicious, lean protein. You can roast a side vegetable in the oven alongside the pork tenderloin—try this recipe for Roasted Beets with Lemon and Dill.


    10 min prep time


    40 min cook time


    4servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F.
      Coat a baking sheet with nonstick
      cooking spray.
    2. In a small bowl, whisk together the
      olive oil, mustard, garlic, basil, thyme,
      rosemary, ¼ tsp of the salt, and 1/8 tsp
      of the pepper.
    3. Sprinkle the pork tenderloin with
      the remaining ¼ tsp of salt and 1/8 tsp
      of pepper. Using a brush, spread the
      mustard mixture over the entire pork
      tenderloin. Discard any unused
      mustard mixture. Place the pork
      tenderloin on the prepared baking
      sheet and cook until a thermometer
      inserted into the thickest part of the
      tenderloin reads 145° F, about
      40 minutes. Let the pork rest for
      10 minutes before slicing.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    One Pot
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      22g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    garlic (minced)
    3 clove

    dried basil
    1 tsp

    dried thyme
    1 tsp

    dried rosemary
    1 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    pork tenderloin
    1 lbs

  • BBQ Popcorn

    BBQ Popcorn

    How to Make BBQ Popcorn

    Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It’s also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    5 min prep time


    10 min cook time


    2servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.
    2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.
    3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Vegan
    Snacks
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      100mg
      2%

    Ingredients

    no-sugar-added barbecue sauce or <a href=”https://www.diabetesfoodhub.org/recipes/fruit-sweetened-bbq-sauce.html” target=”_blank”>Fruit-Sweetened BBQ Sauce</a>
    1 tbsp

    smoked paprika
    1/2 tsp

    salt
    1/8 tsp

    avocado oil or sunflower oil
    2 tsp

    popcorn kernels
    1/4 cup

  • “Love Your Leftovers” BBQ Bowl

    “Love Your Leftovers” BBQ Bowl

    How to Make “Love Your Leftovers” BBQ Bowl

    ​Eating leftovers doesn’t have to mean eating the same meal again! Get creative and repurpose leftovers in an all-in-one bowl. Use whatever leftover grains, vegetables, and protein you have in the fridge and bring it all together with a tangy BBQ sauce. You can use store-bought BBQ sauce (look for a brand with no added sugar!) or try this recipe for a quick and easy Fruit-Sweetened BBQ Sauce.

    This bowl works well with a Texan, Mexican, or Asian vibe. Pre-cooked protein? Try chicken breast, turkey breast, or tofu. Pre-cooked nonstarchy veggies? Try broccoli, zucchini, or bell peppers. Pre-cooked whole grains? Try farro, brown rice, or sorghum. Sauce other than BBQ? Try salsa, Asian peanut sauce, or a little bit of hot sauce. There are endless possibilities!

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    1 min cook time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the spinach to a microwave-safe bowl. Arrange the lean protein, veggies, and whole grains on top. Drizzle with the barbecue sauce.
    2. Heat in the microwave on high for 1 minute 15 seconds, or until hot. Adjust seasoning.
    3. Sprinkle with the cilantro and serve with the lime wedge(s).
    Fiber Focused
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        8g

    • Protein
      37g

    • Potassium
      1500mg
      32%

    Ingredients

    fresh baby spinach
    1 1/2 cup

    cooked lean protein such as chicken (cut into bite-size pieces)
    3 oz

    cooked whole grain such as quinoa, rice, or barley
    1/3 cup

    cooked nonstarchy vegetables such as broccoli (cut into bite-sized pieces)
    1 1/2 cup

    no-sugar-added barbecue sauce
    1 1/2 tbsp

    fresh cilantro
    2 tbsp

    lime wedge
    1 or 2