The Super Diabetes Site

Tag: foodie

  • Chocolate Walnut Mug Cake

    Chocolate Walnut Mug Cake

    How to Make Chocolate Walnut Mug Cake

    When you want dessert, this cake that’s made inside a coffee mug is a great way to enjoy a portion-controlled treat.


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a coffee mug with cooking spray.
    2. Add the flour, cocoa powder, baking powder, salt, stevia, canola oil, milk and vanilla and stir to combine.
    3. Microwave for 45 seconds.
    4. Top with the walnuts and serve.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Dessert
    Foodie
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      290mg
      6%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    white whole-wheat flour
    2 tbsp

    Nonstick cooking spray
    1

    baking powder
    1/4 tsp

    pinch salt
    1 pinch

    stevia powder
    1 1/2 tsp

    canola oil
    1 1/2 tsp

    skim milk
    2 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    3/4 tbsp

  • Chocolate Peanut Butter Chia Seed Pudding

    Chocolate Peanut Butter Chia Seed Pudding

    How to Make Chocolate Peanut Butter Chia Seed Pudding

    This pudding is decadent enough to be a fancy dessert for two, or light enough for breakfast or a midday snack. Chia seeds are a diabetes superfood. They are high in fiber and omega-3 fatty acids—great for blood sugar management and heart health. When combined with liquid, they form a gel creating a pudding-like texture. To make this vegan, use a non-dairy milk like almond or soy.


    5 min prep time


    3servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix cocoa powder, Splenda or stevia, and powdered peanut butter together, and incorporate well so there are no lumps.
    2. Stir in the chia seeds and stir well to combine.
    3. Whisk in the milk and vanilla. Let sit for 5 minutes, then whisk again. Cover and refrigerate for at least 2 hours before serving.
    Fiber Focused
    Kid Friendly
    Cooking for 1 or 2
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    low-calorie sugar substitute
    2 tbsp

    powdered peanut butter
    1/4 cup

    chia seeds
    1/4 cup

    skim milk or unsweetened almond milk
    1 cup

    vanilla extract
    1 tsp

  • Chicken Satay

    Chicken Satay

    How to Make Chicken Satay

    This makes a great party appetizer. You can serve the dip in a bowl on a large platter and surround it with the skewers.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    1 hr prep time


    10 min cook time


    4servings


    2 skewers with 2 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While skewers are soaking, slice chicken breasts into eight strips lengthwise.
    2. In a medium bowl, whisk together 1 tbsp Splenda Brown Sugar, 1 tbsp soy sauce, half the minced garlic, ginger, lime juice and hot sauce. Add chicken to the marinade and marinate chicken strips in the refrigerator for 1 hour.
    3. Prepare an indoor or outdoor grill.
    4. While the chicken is marinating, whisk together the remaining tbsp Splenda brown sugar blend, remaining tbsp soy sauce, remaining minced garlic, peanut butter, and coconut milk in a microwave safe bowl. Set aside.
    5. Thread chicken strips lengthwise onto the soaked bamboo skewers. Grill chicken for 4-5 minutes one each side.
    6. Right before serving, microwave sauce for 30 seconds. Remove from microwave and whisk again to combine. Serve two skewers with 2 Tbsps. of sauce.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Appetizers
    Holidays & Entertaining
    Snacks
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers with 2 Tbsp. sauce


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      27g

    • Potassium
      290mg
      6%

    Ingredients

    bamboo skewers
    8

    boneless, skinless chicken breasts
    1 lbs

    low-calorie brown sugar substitute (divided use)
    2 tbsp

    lower sodium soy sauce (divided use)
    2 tbsp

    garlic (minced, divided use)
    2 clove

    minced fresh ginger
    1 tsp

    lime juice
    2 tbsp

    Asian-style hot sauce, such as sriracha
    1/2 tsp

    creamy peanut butter
    2 tbsp

    unsweetened coconut milk beverage
    1/4 cup

  • Chicken or Turkey Pot Pie

    Chicken or Turkey Pot Pie

    How to Make Chicken or Turkey Pot Pie

    Comfort food can be enjoyed even if you want to cook healthier. Phyllo dough makes a fabulously crispy top crust without the fat. Garlic mashed potatoes make a great alternative top “crust.”

    This recipe from The Stress Free Kitchen, by Barbara Seelig-Brown. To order directly from the American Diabetes Association, click here.


    15 min prep time


    45 min cook time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Place 1 tablespoon olive oil in saucepan. Add onion and garlic and cook 2–3 minutes until it begins to soften. Add celery and carrot and cook 5 minutes to soften. Set aside.
    3. Place 1 tablespoon of olive oil and butter in 4-quart saucepan. Melt butter. Whisk in flour and mix well. (Mixture will be dry.) Gradually add 1 cup stock to saucepan. Cook 2–3 minutes until mixture begins to thicken and takes on a golden color.
    4. Add chicken, peas, parsley, and additional stock to achieve desired consistency (some like it soupy, some like it thick). Season with salt and pepper to taste. Place mixture in baking dish.
    5. Spray each sheet of phyllo with olive oil mister and place on top of baking dish. Trim edges.
    6. Bake for approximately 25 minutes or until crust is golden and pie is bubbly.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    celery (sliced)
    1 cup

    carrot(s) (sliced 1/4-inch thick)
    1 cup

    butter (unsalted)
    1 tbsp

    all-purpose flour
    1/4 cup

    chicken stock (low-sodium, plus additional, if desired)
    2 cup

    cooked chicken (or used cooked turkey, or leftover chicken/turkey)
    3 cup

    baby peas (frozen)
    1 cup

    Italian parsley (chopped)
    2 tbsp

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/2 tsp

    sheets frozen phyllo dough (thawed)
    5

  • Chicken And Vegetables En Papillote

    Chicken And Vegetables En Papillote

    How to Make Chicken And Vegetables En Papillote

    This is a dramatic dish to serve to guests. When you place the parchment package on each guest’s dinner plate, the steam and the flavors are intoxicating! Fish fillets also work well in this recipe.


    15 min prep time


    30 min cook time


    4servings


    1 package

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Cut four sheets of parchment (about 18 inches long) and then fold each in half lengthwise. Cut each in a 1/2 heart shape, which will make a heart when fully open.
    3. Working on 1/2 of the heart, layer as follows: potatoes, chicken breast, garlic, rosemary, and thyme, 6 green beans, 4 pieces carrot, and 4 pieces yellow squash. Sprinkle with Stress Free Cooking Seasoning Blend and wine.
    4. Fold the parchment in half and crimp edges all the way around to seal tightly. Place on baking sheet and place in the preheated oven. Bake 25–30 minutes.
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 package


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      28g

    • Potassium
      895mg
      19%

    Ingredients

    Parchment Paper
    1

    Yukon gold potatoes (about 1 small potato per person)
    4

    chicken breasts (boneless, skinless, approximately 4 ounces each)
    4

    garlic (minced)
    4 clove

    fresh rosemary
    4 sprig

    fresh thyme
    4 sprig

    fresh green beans
    24

    baby carrots (halved lengthwise)
    12

    small yellow squash (cut into 16 julienned pieces)
    1

    Stress Free Cooking Seasoning Blend
    1 tsp

    dry white wine (such as Pinot Grigio, Soave, Orvieto, or Sauvignon Blanc)
    1/2 cup

  • Chicken and Apricot Tagine

    Chicken and Apricot Tagine

    How to Make Chicken and Apricot Tagine

    Serve this dish with whole-wheat couscous or quinoa for a traditional Moroccan meal. For a lower carb meal, serve over spiralized carrots or cauliflower rice.


    15 min prep time


    35 min cook time


    5servings


    1 chicken thigh, 1/3 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cinnamon, ground ginger, turmeric, ground black pepper and salt.
    2. Add oil and a generous amount of cooking spray to a large sauté pan over high heat.
    3. Season both sides of the chicken thighs with the spice mixture.
    4. Sear the chicken on both sides until golden brown, about 3 minutes per side.
    5. Add the onion, garlic and apricots and stir into the chicken thighs. Add the chicken broth and bring to a boil.
    6. Reduce to a simmer for 15 minutes or until chicken is cooked through and the internal temperature is at least 165°F.
    7. Remove the chicken from the pan and set aside.
    8. Bring the sauce to a low boil for 8-10 minutes or until reduced and slightly thickened.
    9. Add chicken thighs back into the sauce and stir to coat. Stir in the chopped parsley and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 chicken thigh, 1/3 cup sauce


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      18g

    • Potassium
      500mg
      11%

    Ingredients

    ground ginger
    1/2 tsp

    ground cinnamon
    1/2 tsp

    turmeric
    1/2 tsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    olive oil
    1 tbsp

    Nonstick cooking spray
    1

    boneless, skinless chicken thighs
    5 thighs (about 3 1/2-oz each)

    medium red onion (thinly sliced)
    1

    garlic (minced)
    4 clove

    dried apricots (quartered)
    1/2 cup

    low sodium chicken broth
    1 1/2 cup

    fresh parsley (chopped)
    1/4 cup

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

    cheddar cheese (reduced fat, shredded)
    1/2 cup

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup