The Super Diabetes Site

Tag: fiber focused

  • Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    How to Make Instant Pot Chicken Sausage and Zucchini Stuffed Potatoes

    No need to fire up the oven to bake these potatoes – cooking them in the Instant Pot saves times and cuts down on the power bill. Plus, with this “all-in-one” recipe, you can use your multi cooker in place of a skillet as well by cooking the chicken sausage and zucchini mixture using the browning function. 

    This recipe orginally appeared in The Instant Pot Diabetes Cookbook. 

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    30 min cook time


    4servings


    1 stuffed potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute/Browning button. When hot, add 1 Tbsp. oil, tilt the pressure cooker pot to coat bottom lightly. Add sausage and cook 3 minutes or until beginning to brown on edges. Add 1/3 cup of the water, the zucchini, 3/4 cup of the onion and oregano, cook 3 minutes or until zucchini is tender crisp, scraping up browned bits. Place in a medium bowl with hot sauce and remaining 1 Tbsp. oil. Cover to keep warm.
    2. Put a steamer basket in the pressure cooking pot and add the remaining water. Top with the potatoes. Lock the lid in place and close the seal valve. Press the Cancel button and reset to Manual for 18 minutes. When time ends, use a 10-minute natural pressure release, then a quick pressure release.
    3. When valve drops, carefully remove the lid. Remove potatoes with tongs (or a fork). Split potatoes almost in half and fluff with a fork. Add the salt and pepper to the sausage mixture and spoon equal amounts over each potato. Top with the cheese and remaining 1/4 cup green onion.
    Fiber Focused
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed potato


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      1580mg
      34%

    Ingredients

    extra virgin olive oil (divided use)
    2 tbsp

    fully cooked Italian-style chicken sausage links, such as Al Fresco (chopped)
    2 links (6 oz total)

    water (divided use)
    2 cup

    zucchini (chopped)
    1

    green onion (scallion) (chopped, divided use)
    1 cup

    dried oregano
    1/2 tsp

    hot sauce, such as Frank’s
    1 tsp

    russet or baking potatoes (pierced in several areas with a fork)
    4 (8-oz each)

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    reduced-fat blue cheese (crumbled)
    1 oz

  • Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    How to Make Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    A wheat berry is a whole wheat kernel which is made up of the bran, germ, and endosperm. It’s a true whole grain, meaning It is high in fiber and packed with nutritional benefits. It has a nutty flavor, and a crunchy and chewy texture that seems to pop as you bite into it. It also holds up well, so you can make a big batch to keep on hand to add to salads, soups, or use in place of rice.

    Wheat berries normally take a long time to cook (and dried black beans, too), but in this recipe, you can cook them together in the Instant Pot and cut their cooking time in half!

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    35 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place beans and wheat berries in a fine mesh sieve, rinse and drain. Place in pressure cooker with the 4 cups water. Lock the lid in place and close the seal valve. Press the Manual button for 25 minutes. When the cook time ends, use a quick pressure release.
    2. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic and salt, in a large bowl and set aside.
    3. When valve drops, carefully remove lid, drain in a fine mesh colander and run under cold water to cool completely. drain well. Add the wheat berry mixture, avocado and cheese to the tomato mixture; toss gently until well coated. Serve as is or over leafy greens such as kale
    Fiber Focused
    Veggie Rich
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      740mg
      16%

    Ingredients

    dried black beans
    1/3 cup

    hard wheat berries
    1/2 cup

    water
    4 cup

    grape tomatoes
    2 cup

    poblano chile pepper (chopped)
    1 cup

    fresh cilantro (chopped)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    extra virgin olive oil
    2 tbsp

    garlic (minced)
    1 clove

    salt
    1/2 tsp

    avocado (peeled and chopped)
    1

    reduced fat sharp cheddar cheese (shredded)
    3 oz

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

    no-salt-added canned black beans (rinsed and drained)
    1 (15-oz) can

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp

  • Chop-Free Chili

    Chop-Free Chili

    How to Make Chop-Free Chili

    Loaded with meat, vegetables, and beans, chili is a one-pot meal that is easy to prepare, budget-friendly, and deliciously comforting. As the name implies, this chop-free chili requires very little prep work. Toss everything in the slow cooker in the morning, and come home to a hearty, comforting bowl of chili that takes less than 10 minutes of work to prepare. This dish is even better the next day, so save some leftovers for tomorrow’s lunch!


    10 min prep time


    7 hr cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Lightly coat a 3 1/2- to 4-quart slow cooker with cooking spray.
    2. Lightly coat a large skillet with cooking spray and place over medium-high heat until hot. Brown the beef and sausage for about 2 minutes, stirring frequently.
    3. Place the meat in the slow cooker along with the beans, pepper stir-fry, tomatoes, sugar, chili powder, and 2 teaspoons cumin. Cover and cook on high for 3 1/2 hours or on low for 7 hours.
    4. Stir in the remaining ingredients. Cover and let stand on low for 15 minutes to absorb flavors. Flavor improves overnight.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8.5g

        30%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    lean ground beef
    12 oz

    sweet Italian turkey breakfast sausage links (casings removed)
    3 1/2 oz

    no-salt-added pinto or kidney beans (rinsed and drained)
    1 (15-oz) can

    frozen pepper stir-fry
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    sugar
    2 tsp

    chili powder
    1 tbsp

    cumin (divided)
    1 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Blueberry Almond Pancakes

    Blueberry Almond Pancakes

    How to Make Blueberry Almond Pancakes

    High fiber, lower in carbs, gluten free, no added sugar, and high in protein – these are not your average pancakes! How did we do it? We replaced wheat flour with almond flour, used a mashed banana instead of sugar, and added ground flax seed for extra fiber. Just one of these pancakes will power you through your morning!


    10 min prep time


    25 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the eggs, egg whites, ricotta cheese, vanilla, almond milk, banana, lemon juice, and lemon zest to a blender. Blend until smooth.
    2. In a small bowl, combine the almond flour, ground flax seed, and baking powder. Add the dry mixture to the liquid mixture in the blender and blend until smooth.
    3. Coat a nonstick saute pan with cooking spray and place over medium heat. Scoop a scant 1/3 cup of the pancake batter into the pan and top with 4-5 blueberries. Let cook until the edges begin to brown (2-3 minutes); then flip the pancake to continue to cook an additional 2-3 minutes. Remove from the pan and repeat the process for the remaining 5 pancakes.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Breakfast and Brunch
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      380mg
      8%

    Ingredients

    eggs
    2

    egg whites
    2

    light ricotta cheese
    3/4 cup

    vanilla extract
    1/2 tsp

    unsweetened vanilla almond milk
    1/4 cup

    large ripe banana
    1

    lemon (juiced and zested)
    1

    almond flour
    1 cup

    ground flax seed
    1/2 cup

    baking powder
    1 tsp

    nonstick cooking spray
    1

    blueberries
    1/2 cup

  • Ingrid Hoffmann’s Healthy Refried Beans

    Ingrid Hoffmann’s Healthy Refried Beans

    How to Make Ingrid Hoffmann’s Healthy Refried Beans

    Many traditional Latin recipes have been deemed unhealthy because of their use of pork lard. But in this day and age, the amount of good-for-you fats available is endless. These refried beans leave out the lard, and get lots of flavor from fresh onion and garlic, chipotles, and cumin.

    Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here 


    5 min prep time


    12 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook until the onion is tender, about 6 minutes.
    2. Add the beans, broth, chipotle chilies, cumin, salt, and pepper. Cook until beans are heated through, about 5 minutes.
    3. Mash the bean mixture with a fork or potato masher until coarsely mashed.
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Dinner
    Appetizers
    Sauces
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    oil
    1 tbsp

    onion(s) (chopped)
    1/2

    garlic (minced)
    2 clove

    pinto beans (rinsed and drained)
    1 can

    low-sodium chicken broth or low-sodium vegetable broth
    1/2 cup

    chipotle chili in adobo
    1/2 tsp

    ground cumin
    1/4 tsp

    salt
    1/8 tsp

    black pepper
    1/4 tsp

  • Zuppa di Ceci (Chickpea Soup)

    Zuppa di Ceci (Chickpea Soup)

    How to Make Zuppa di Ceci (Chickpea Soup)


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium heat. Add the celery, onion, carrot, rosemary, and sage and sauté for about 8 minutes. Add the garlic and sauté for 2 minutes.
    2. Add the can of tomatoes to a large bowl. Crush the tomatoes with your clean hands, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
    3. Puree one can of the chickpeas in a food processor or blender with the 1/4 cup water until smooth but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the pan. Add the basil, salt, and black pepper and bring the soup to boiling. Lower the heat and simmer, covered, for 15 minutes. Stir in the lemon juice and serve.
    Fiber Focused
    Veggie Rich
    Italian
    Gluten-Free
    Lunch
    Soup
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5.5g

      7%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    olive oil
    2 tbsp

    celery (diced)
    1 stalks

    onion(s) (diced)
    1

    carrot (peeled and diced)
    1

    fresh rosemary (minced)
    1 sprig

    fresh sage (finely chopped)
    6 leaves

    garlic (minced)
    4 clove

    canned whole tomatoes
    28 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    30 oz

    water
    1/4 cup

    fresh basil (minced)
    4 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    lemon juice
    1 tbsp

  • White Bean and Vegetable Soup With Farro

    White Bean and Vegetable Soup With Farro

    How to Make White Bean and Vegetable Soup With Farro


    25 min prep time


    45 min (not including the farro) cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
    2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
    3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
    4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mediterranean
    Lunch
    Soup
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      515mg
      11%

    Ingredients

    cooked farro (Dry Packaged Foods)
    2 cup

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    lemon juice
    2 tbsp

    chickpeas (garbanzo beans) (drained)
    15 oz

    canned diced tomatoes
    15 oz

    low sodium chicken broth
    4 cup

    yellow squash (unpeeled and diced)
    2

    carrot(s) (peeled and sliced)
    2

    cayenne pepper
    1 pinch

    smoked paprika
    1/2 tsp

    Italian seasoning
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Two-Bean Stew

    Two-Bean Stew

    How to Make Two-Bean Stew

    The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. 

    This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It’s a versatile dish that fits well within Mediterranean and Italian culinary traditions, making it a fantastic option for a wholesome lunch or dinner. 


    20 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.

    2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.

    3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Kid Friendly
    Italian
    Comfort Food
    Soup
    Vegetarian
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    salt
    1/2 tsp

    fresh oregano
    1/3 cup

    cannellini beans (drained and rinsed)
    15 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    15 oz

    chicken or vegetable broth
    1 1/2 cup

    lemon (juiced and zested)
    1

    diced tomatoes
    28 oz

    white wine
    1/2 cup

    garlic (minced)
    3 clove

    leeks (white part only, cleaned and chopped)
    1 stalks

    carrots (peeled and diced)
    1 med

    celery (chopped)
    2 stalks

    onion(s) (chopped)
    1 med

    olive oil
    1 tbsp