The Super Diabetes Site

Tag: fiber focused

  • Slow Cooker Pork and Pumpkin Stew

    Slow Cooker Pork and Pumpkin Stew

    How to Make Slow Cooker Pork and Pumpkin Stew

    Slow cookers allow for a no-fuss meal that everyone will enjoy. Serve steamed nonstarchy vegetables or a salad with this stew for a complete meal.


    15 min prep time


    4 hr cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season the cubed pork with the pepper and salt-free seasoning.
    2. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
    3. Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
    4. Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
    5. Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      30mg

      10%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      640mg
      14%

    Ingredients

    pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
    16 oz

    black pepper
    1/2 tsp

    seasoning (salt-free, such as Mrs. Dash)
    1 tsp

    olive oil
    1 tbsp

    tomato paste
    2 tbsp

    beef broth (low-sodium)
    1 cup

    ground cinnamon
    1/4 tsp

    onion(s) (peeled, large dice)
    1

    celery stalks (large dice)
    4

    carrot(s) (peeled, large dice)
    3

    small sugar/pie pumpkin (peeled, seeded, large dice)
    1

    garlic (minced)
    4 clove

    fresh thyme
    4 sprig

    bay leaves
    1

    black beans ((14.5-ounce) drained and rinsed)
    1 can

  • Signature Skillet Supper

    Signature Skillet Supper

    How to Make Signature Skillet Supper

    Barbara Seelig-Brown loves creating versatile recipes that you can tailor to your family’s preferences. Use this basic concept and vary the veggies and seasoning for a different taste each time you make this dish. This is also great because it’s a one-pot dish. Barbara also recommends trying it with ground turkey or ground buffalo, which has almost no saturated fat.


    10 min prep time


    30 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olive oil in large sauté pan or skillet. Add beef, onions, and garlic and cook until beef is browned. 

    2. Add vegetables and the seasoning, and mix well. Add the noodles and mix well. Add the broth and enough water to cover everything.

    3. Bring to a boil. Reduce heat to medium and cook until noodles are tender, approximately 15 minutes.

    Fiber Focused
    Comfort Food
    Dinner
    One Pot
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      590mg
      13%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    lean ground beef
    1 lbs

    onion(s) (chopped)
    1 cup

    garlic (minced)
    2 clove

    frozen mixed vegetables
    4 cup

    togarashi (Japanese pepper blend)
    2 tsp

    egg noodles (uncooked)
    3 cup

    beef broth (low-sodium)
    4 cup

    water
    1 cup

  • Shrimp Fajitas

    Shrimp Fajitas

    How to Make Shrimp Fajitas

    Serve this dish with jicama sticks and fresh guacamole. If you’d like, you can make this colorful dish even more vibrant by using different color peppers or purple onion.


    15 min prep time


    15 min cook time


    5servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick skillet with cooking spray. Cook the shrimp over medium heat for about 2 minutes. Remove the shrimp from the pan and set aside.
    2. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until they begin to brown. Add the shrimp and any juices back to pan.
    3. Add the water and spices, including salt and pepper. Bring the mixture to a boil; reduce heat and simmer until the water evaporates. Serve the shrimp and peppers in the corn tortillas.
    Fiber Focused
    Seafood
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Gluten-Free
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      470mg
      10%

    Ingredients

    nonstick cooking spray
    1

    medium shrimp (peeled and deveined)
    1 lbs

    olive oil
    1 tsp

    red bell pepper (sliced into thin strips)
    1

    green bell pepper (sliced into thin strips)
    1

    medium onion (sliced into thin strips)
    1

    water
    1/4 cup

    chili powder
    1/2 tbsp

    cayenne pepper (optional)
    1/4 tsp

    cumin
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    corn tortillas
    10

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Savory Mediterranean Oats

    Savory Mediterranean Oats

    How to Make Savory Mediterranean Oats

    Here’s a new twist on oatmeal instead of the usual sweet oatmeal dish. It makes a great breakfast for one!


    1serving


    1 rounded cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
    2. Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
    3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 rounded cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      12g

    • Potassium
      300mg
      6%

    Ingredients

    low sodium vegetable broth (low-sodium)
    1 cup

    large sun-dried tomato (halves, not oil-packed, thinly sliced (do not rehydrate))
    4

    Pinch sea salt, or to taste
    1

    freshly ground black pepper, or to taste
    1/8 tsp

    old-fashioned rolled oats
    1/2 cup

    fresh chives (minced)
    1 tbsp

    Plain Nonfat Greek yogurt (fat-free)
    3 tbsp

    fresh basil (thinly sliced)
    1 tbsp

    soft goat cheese (crumbled)
    1 tbsp

  • Savory Crepes

    Savory Crepes

    How to Make Savory Crepes

    These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.


    20 min prep time


    4servings


    2 crepes

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
    2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
    3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
    4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
    5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
    6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
    7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
    8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
    Fiber Focused
    French
    Breakfast and Brunch
    Foodie
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 crepes


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      110mg

      37%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      640mg
      14%

    Ingredients

    eggs
    2

    milk (non-fat)
    2/3 cup

    water
    1/2 cup

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    whole wheat flour
    1 cup

    nonstick cooking spray
    1

    broccoli florets
    4 cup

    nonstick cooking spray
    1

    small onion (small dice)
    1/2

    deli ham ((1/2 ounce each), diced)
    8 slice

    egg whites
    4

    fat free half-and-half
    1/4 cup

    black pepper
    1/4 tsp

    Parmesan cheese (shredded)
    1/4 cup

  • Sausage, Bean and Quinoa Soup

    Sausage, Bean and Quinoa Soup

    How to Make Sausage, Bean and Quinoa Soup

    This hearty soup is a play on red beans and rice made with the whole grain quinoa.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
    2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
    3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
    4. Remove lid and add water. Simmer for 5 more minutes.
    5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
    Fiber Focused
    Lunch
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      450mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    green pepper (diced)
    1

    garlic (minced)
    1 clove

    Nonstick cooking spray
    1

    lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz

    tomato(es) (14.5-ounce, no-salt-added, diced)
    1 can

    canned kidney beans (no-salt-added, rinsed and drained)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    16 oz

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    quinoa
    1 cup

    hot water
    2 1/2 cup

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salmon and Arugula Wraps

    Salmon and Arugula Wraps

    How to Make Salmon and Arugula Wraps

    These wraps make for a light and tasty appetizer. You can also make them with leftover grilled or baked salmon.


    5 min prep time


    8servings


    ½ wrap (4 rounds)

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the cream cheese and lemon zest in a small bowl.
    2. Add the arugula to a medium bowl. Drizzle 1 Tbsp. lemon juice and the olive oil over the arugula. Sprinkle the black pepper over the arugula and toss gently to coat.
    3. Lay out one flat bread. Spread 1 ounce of the cream cheese mixture down the center of the flatbread. Top with 1 portion of salmon and 1 cup of dressed arugula. Wrap tightly and cut in half. Then, slice each half into four equal rounds.
    4. Repeat for the remaining three wraps.
    Low Carb
    Fiber Focused
    Seafood
    Appetizers
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ wrap (4 rounds)


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      130mg
      3%

    Ingredients

    cream cheese (fat-free, softened)
    4 oz

    lemon (zested and juiced)
    1

    arugula
    4 cup

    olive oil
    2 tsp

    black pepper
    1/4 tsp

    whole grain flatbread wraps
    4

    cold smoked salmon (cut into 4 equal portions)
    4 oz

  • Salad Bar Gazpacho Salad

    Salad Bar Gazpacho Salad

    How to Make Salad Bar Gazpacho Salad

    This tasty salad uses a light tomato-based dressing and is packed with greens and other nutrient-rich veggies. Buy as many of these vegetables as you can precut from your grocer’s salad bar to save on prep time.


    10 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the beans, tomato, corn, cucumber, red onion, and cilantro.
    2. In a small bowl, whisk together the tomato juice, lime juice, olive oil, chili powder, salt, and pepper. Pour over the salad and mix gently. Serve over the mixed greens.
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    chickpeas, red kidney beans, or black beans (from salad bar or canned, drained and rinsed)
    2 cup

    tomato(es) (diced)
    1 1/2 cup

    corn
    2/3 cup

    cucumber(s) (diced)
    2/3 cup

    red onion (diced)
    3 tbsp

    cilantro (minced)
    2 tbsp

    tomato juice (low-sodium)
    1/4 cup

    fresh lime juice
    2 tbsp

    olive oil
    1 tbsp

    chili powder (mild or hot)
    1/2 tsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    mixed greens
    5 cup