The Super Diabetes Site

Tag: fiber focused

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Walnut Lentil Salad

    Walnut Lentil Salad

    How to Make Walnut Lentil Salad

    This vegetarian salad is packed with protein and fiber from the lentils. You can switch up the veggies and use whatever is in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.


    20 min prep time


    10 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
    2. Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
    3. In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
    4. Add the remaining ingredients and toss to coat.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Sides
    Salads
    Lunch
    Gluten-Free
    Foodie
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g

    • Protein
      14g

    • Potassium
      690mg
      15%

    Ingredients

    water
    6 cup

    lentils (can use any color)
    2 cup

    large lemon (Zest and juice)
    1

    garlic (minced or grated)
    1 clove

    fresh parsley (minced)
    1 tbsp

    sweet curry powder
    1 tsp

    honey
    1 tbsp

    olive oil
    1/4 cup

    medium orange or yellow bell pepper (seeded and diced )
    1

    grape tomatoes (halved)
    1 cup

    walnuts (toasted chopped)
    1/2 cup

    mesclun or mixed baby field greens
    2 cup

  • Veggie Gumbo

    Veggie Gumbo

    How to Make Veggie Gumbo

    Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.

    2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.

    3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.

    4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.

    5. Simmer, covered, for 40 minutes, stirring occasionally.

    6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Dinner
    Vegetarian
    Main Dish
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      600mg
      13%

    Ingredients

    vegetable oil
    2 tbsp

    all-purpose flour
    2 tbsp

    small onion (diced)
    1

    green bell pepper (seeded and diced)
    1

    red bell pepper (seeded and diced)
    1

    celery (diced)
    2 stalks

    garlic (minced)
    3 clove

    salt
    1 tsp

    black pepper
    1/2 tsp

    salt-free cajun seasoning
    2 tbsp

    low sodium vegetable broth
    3 cup

    baby spinach
    9 oz

    black-eyed peas (drained and rinsed)
    1 (14.5-oz) can

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • Vegetarian Baked Beans

    Vegetarian Baked Beans

    How to Make Vegetarian Baked Beans

    You can make these baked beans with pinto beans if you prefer them over navy beans.


    15 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
    2. Mix all the ingredients in a large bowl. Pour into prepared baking pan. Cover and bake for 45 minutes. Uncover and bake an additional 30 to 40 minutes or until thickened.
    Fiber Focused
    Vegetarian
    Foodie
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    nonstick cooking spray
    1

    large onion (diced)
    1

    navy or great northern beans (rinsed and drained)
    2 (14.5-oz) cans

    low sodium vegetable broth
    1 cup

    no-salt-addded ketchup
    1/4 cup

    low-calorie brown sugar substitute
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    Dijon Mustard
    1 tbsp

    garlic powder
    1 tsp

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Tuscan Vegetable Stew

    Tuscan Vegetable Stew

    How to Make Tuscan Vegetable Stew

    You don’t need to be a vegetarian to enjoy a hearty vegetable stew. This recipe is for all vegetable lovers. It’s similar to the iconic Tuscan stew Ribollita, but simpler, carb-friendlier, and herbier. The traditional chicken broth provides a richer, more savory taste than vegetable broth, but either is fine to use for this stew.


    20 min prep time


    40 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a stockpot over medium heat. Add the onion and 1⁄4 teaspoon of the salt and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute.

    2. Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.

    3. Add the bean purée, kale, tomatoes, rosemary, pepper, and the remaining 2 3/4 cups broth and 1 teaspoon salt to the stockpot and bring to a boil over high heat. Reduce heat to medium low and simmer, covered, until the kale is tender, about 20 minutes. Stir in the bread, parsley, and the remaining beans, and simmer, uncovered, for 5 minutes to complete the cooking process.

    4. Ladle into individual bowls and serve.

    Veggie Rich
    Fiber Focused
    Italian
    Main Dish
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      590mg

      26%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      13g

    • Potassium
      855mg
      18%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    large red onion (chopped)
    1 1/2 whole

    sea salt (divided)
    1 1/4 tsp

    large cloves garlic (minced)
    2 clove

    can no-salt-added cannellini or other white beans (drained, divided)
    1 can

    low-sodium chicken or vegetable broth (divided)
    3 1/2 cup

    chopped lacinto kale or savoy cabbage ((6 ounces))
    6 cup

    grape tomatoes
    1 pints

    fresh rosemary (finely chopped )
    2 tsp

    black pepper (freshly ground)
    3/4 tsp

    day-old whole-grain bread (cut into 3/4-inch cubes)
    2 1/2 slice

    flat leaf parsley (chopped fresh)
    1/2 cup

  • Twice Baked Butternut Squash

    Twice Baked Butternut Squash

    How to Make Twice Baked Butternut Squash

    You can also make this same recipe with small sugar pumpkins or acorn squash instead of butternut squash.


    10 min prep time


    45 min cook time


    4servings


    1/4 squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Coat a large baking sheet with cooking spray.
    2. Halve the squash lengthwise, scoop out the seeds, and spray with cooking spray. Season the squash with salt (optional), pepper, and fresh nutmeg. Lay the squash cut side up on the baking sheet and roast until just tender, about 35 minutes. Remove the squash from the oven and set aside.
    3. While the squash is roasting, add the olive oil to a medium non-stick sauté pan and sauté the sausage and sage until golden brown.
    4. Scoop the flesh of the squash into a bowl keeping the skins intact. Mash the squash flesh with the chicken stock and the ricotta cheese and then stir in the cooked sausage and sage.
    5. Stuff the squash shells with the mashed squash mixture, top with the parmesan cheese, and bake until the cheese is melted and golden brown on top.
    6. Cut each squash half in half again before serving.
    Fiber Focused
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 squash


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      17g

    • Potassium
      530mg
      11%

    Ingredients

    butternut squash
    1 (about 2 lbs)

    salt-free all-purpose seasoning
    1/2 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    olive oil
    1 tbsp

    apple chicken sausage (diced)
    2 links (about 3-oz each)

    fresh sage (chopped)
    1/4 cup

    low sodium chicken broth
    1/2 cup

    fat-free ricotta cheese
    1 cup

    Parmesan cheese (grated)
    1/4 cup

  • Tuscan Bean Soup

    Tuscan Bean Soup

    How to Make Tuscan Bean Soup

    This Tuscan Bean Soup was one of the first soups Robyn Webb learned in a cooking class on a farm in Italy. She simplified it by using canned beans (the original recipe calls for using dried beans), which are perfectly fine. This is similar to minestrone soup, minus the pasta. Be sure to add the balsamic vinegar, it really draws out the flavor of the vegetables and makes the chickpeas taste even richer. Top each bowl with fresh grated Parmesan cheese, if desired.


    10 min prep time


    28 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. 

    2. Add the garlic and rosemary and sauté 1 minute. 

    3. Add the remaining ingredients, except the fresh basil and vinegar. Bring to a boil. 

    4. Reduce heat and simmer, partially covered for 20 minutes.

    5. Add the vinegar and basil and cook for 2 minutes. Serve immediately and enjoy!

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      5g

    • Potassium
      299mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1 whole

    celery (diced)
    2 stalks

    carrots (diced)
    2 med

    garlic (minced)
    4 clove

    fresh rosemary (minced)
    2 tsp

    chicken stock (low-sodium)
    5 cup

    tomato(es) (chopped)
    1 (14-ounce) can

    chickpeas (garbanzo beans) (rinsed and drained)
    2 (16-ounce) cans

    basil (minced)
    2 tbsp

    balsamic vinegar
    3 tbsp

  • Turkey Skillet Casserole

    Turkey Skillet Casserole

    How to Make Turkey Skillet Casserole

    With this hearty dish, the pasta cooks right in the sauce for a quick and easy one-pot meal. Turkey, mushrooms, and spinach give it a light touch. Instead of fresh turkey, you could use leftover turkey from a Thanksgiving feast! For a lower-carb version, use zucchini noodles instead of linguini.


    5 min prep time


    10 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
    2. Add the pasta sauce, water, mushrooms and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
    3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
    4. Cook’s Tip: It’s important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
    Fiber Focused
    Quick & Easy
    Dinner
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      110mg

      37%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      56g

    Ingredients

    canola oil
    2 tsp

    boneless turkey breast (cut into 1-inch pieces)
    3/4 lbs

    frozen chopped onion
    3/4 cup

    garlic (minced)
    2 tsp

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    pasta sauce (reduced-sodium, no-sugar-added)
    3/4 cup

    water
    1/2 cup

    sliced baby bella mushrooms
    2 cup

    fresh whole-wheat linguine (broken into 4-5 inch pieces)
    3 oz

    ready-to-eat spinach (washed)
    2 cup

    fresh basil (torn into bite-size pieces)
    1/2 cup

    sharp cheddar cheese (shredded, reduced-fat)
    1/4 cup

    sour cream (reduced-fat)
    3 tbsp