The Super Diabetes Site

Tag: fiber focused

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Sides
    Lunch
    Dinner
    Snacks
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Mediterranean Stuffed Chicken and Vegetable Ragout

    Mediterranean Stuffed Chicken and Vegetable Ragout

    How to Make Mediterranean Stuffed Chicken and Vegetable Ragout

    This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.


    20 min prep time


    60 min cook time


    4servings


    1 chicken breast, 1 cup vegetables and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9×13 baking/casserole dish with cooking spray.
    2. In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
    3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
    4. In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
    5. Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
    6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
    7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
    8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
    9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
    10. Slice chicken and serve over the vegetables.
    Fiber Focused
    Mediterranean
    Main Dish
    Dinner
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast, 1 cup vegetables and sauce


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      35g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
    1

    reduced-fat crumbled feta cheese
    1/3 cup

    capers (drained)
    1 tbsp

    dried oregano (divided use)
    2 1/2 tsp

    garlic (minced, divided use)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    medium zucchini (cut into 1-inch chunks)
    2

    cremini (baby bella) mushrooms (sliced)
    8 oz

    cherry tomatoes (halved)
    10 oz

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    olive oil
    1 tbsp

  • Mediterranean Turkey Wrap

    Mediterranean Turkey Wrap

    How to Make Mediterranean Turkey Wrap

    Don’t waste your money on fast food at lunch. Make this quick wrap instead and you will see that healthy eating does not have to be bland or boring!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
    2. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Mediterranean
    Sandwiches
    Quick & Easy
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      470mg
      10%

    Ingredients

    hummus
    1/2 cup

    whole-wheat (wraps, heated)
    4

    lower sodium deli turkey
    8 oz

    large cucumber (peeled and diced (about 1 cup))
    1/2

    roma (plum) tomatoes (diced (about 1 cup))
    2

    reduced-fat crumbled feta cheese
    1/4 cup

  • Mediterranean Spelt Flatbread

    Mediterranean Spelt Flatbread

    How to Make Mediterranean Spelt Flatbread

    This flatbread makes a great appetizer too. Just cut it into smaller pieces for a great party food.


    15 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
    3. Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
    4. Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
    5. Pour the vegetable mixture evenly over the dough, leaving about 1/2 inch around the edge.
    6. Bake for 20 minutes, then cut into 8 pieces.
    Fiber Focused
    Mediterranean
    Foodie
    Dinner
    Vegetarian
    Snacks
    Lunch
    Appetizers
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    warm water
    3/4 cup

    active dry yeast
    1 package

    eggs
    1

    salt (optional)
    1/2 tsp

    spelt flour (plus extra for dusting)
    2 cup

    yellow bell pepper (thinly sliced)
    1

    grape tomatoes (halved)
    1 cup

    arugula
    3 cup

    feta cheese (reduced fat)
    3 oz

    olive oil
    1 1/2 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

  • Mediterranean Lentil Soup

    Mediterranean Lentil Soup

    How to Make Mediterranean Lentil Soup

    Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.


    20 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.

    2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.

    3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

    Fiber Focused
    Mediterranean
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      505mg
      11%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    garlic (minced)
    2 clove

    Italian turkey sausage ((meat squeezed out of casing), sliced)
    6 oz

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

    tomato(es) (14-ounce, diced)
    1 large

    water
    3 cup

    dried lentils
    1 cup

    black pepper
    1/2 tsp

    dried oregano
    1/4 tsp

    bay leaves
    1 leaves

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Low Carb Lunchbox

    Low Carb Lunchbox

    How to Make Low Carb Lunchbox

    Pack your lunch the night before to start your morning with little stress! This power lunch is packed with protein, healthy fats, and fiber to power you through your day. Plus it’s quick and easy to assemble!


    15 min prep time


    1serving


    1 lunchbox

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwich by layering the ham, cheese, and avocado on the lettuce leaf, then roll it tightly and wrap in plastic wrap. Serve the sandwich with the egg whites, almonds, green apple, and baby carrots.
    Fiber Focused
    Kid Friendly
    Lunch
    Budget Friendly
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchbox


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        19g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    reduced-sodium deli ham
    1 1/2 oz

    reduced-fat colby jack cheese
    1/2 oz

    avocado (mashed)
    1/4

    large bibb lettuce leaf
    1

    hard-boiled egg whites
    2

    unsalted roasted almonds
    12

    green apple (whole or sliced)
    1

    baby carrots
    3

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Salads
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp

  • Lentil Stew

    Lentil Stew

    How to Make Lentil Stew

    You can play around with different types of lentils in this stew – try red, yellow, or brown lentils.


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeno pepper and sauté until the onions turn clear, about 5 minutes.
    2. Add the garlic and sauté 1 additional minute.
    3. Stir in the lentils and add the vegetable broth and water.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
    5. Remove the bay leaf and stir in the spinach until the spinach is wilted.
    Fiber Focused
    Mediterranean
    Foodie
    Lunch
    Dinner
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 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
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      9g

    • Potassium
      680mg
      14%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    small or 2 medium carrots (peeled and diced)
    3

    jalapeño pepper (seeded and minced)
    1

    garlic (minced)
    2 clove

    lentils
    1 cup

    low sodium vegetable broth
    4 cup

    water
    1 cup

    bay leaves
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    baby spinach
    4 cup

  • Jamaican Stuffed Fish With Ritz

    Jamaican Stuffed Fish With Ritz

    How to Make Jamaican Stuffed Fish With Ritz

    This recipe is a family favorite. The whole fish, normally yellowtail snapper or parrotfish, is stuffed whole, tied with strands of banana leaf, and placed on huge sticks where it is cooked over an open fire.


    4servings


    1⁄4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rub the scored surface of the fish with oil, lime, and salt.
    2. Make the stuffing by combining the crushed crackers, thyme, hot chili, scallions, and melted butter in a medium bowl. Fill the cavity of the fish with the stuffing, and using a toothpick or metal skewer, secure the opening by weaving skewer to close fish. You can also stick toothpicks into the bottom of the fish at 2-inch intervals to secure.
    3. Preheat grill to medium-high heat and place on grill grate. Cook for 15–18 minutes, turning occasionally, until cooked through and crusted on the outside.
    Fiber Focused
    Grilling
    Caribbean
    Kid Friendly
    Seafood
    Vegetarian
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1⁄4 recipe


    • Amount per serving



      Calories





      335

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      40mg

      13%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      650mg
      14%

    Ingredients

    whole-wheat crackers (crushed)
    2 cup

    fresh thyme (minced)
    1 tsp

    whole trout (or use snapper, cleaned, scaled, and scored in a crisscross pattern)
    2 small

    Juice of 1 lime
    1

    olive oil
    1 tbsp

    hot chili (seeded and minced, such as a Scotch bonnet, serrano, or jalapeño)
    1

    green onion (scallion) (chopped)
    1 bunch

    buttery spread (melted)
    1 tbsp

    Kosher Salt (to taste)
    1 pinch