The Super Diabetes Site

Tag: gluten-free

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Powerhouse Kale Salad

    Powerhouse Kale Salad

    How to Make Powerhouse Kale Salad

    A vegetarian, low-carb salad might not sound like a filling meal, but this powerhouse is loaded with protein and leafy greens that that will power you through your day. Main course salads like this are a great way to get more vegetables in your diet.

    Find this recipe and more in our cookbook Designed for One! To order directly from the American Diabetes Association, click here


    10 min prep time


    1serving


    4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium bowl and toss until well coated
    Fiber Focused
    Veggie Rich
    Gluten-Free
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      4 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      200mg

      67%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      819mg
      17%

    Ingredients

    baby kale and greens, such as Dole Power Up Greens
    3 cup

    hard-boiled egg (peeled and chopped)
    1

    grape tomatoes (halved)
    1/2 cup

    cucumber (sliced)
    1/2 cup

    red onion (chopped)
    1/4 cup

    Apple Cider Vinegar
    1 1/2 tbsp

    canola oil
    1 tbsp

    capers
    2 tsp

    dried oregano
    1/2 tsp

    salt
    1 pinch

    reduced fat swiss cheese (torn into small pieces)
    1 slice

  • Mediterranean Unstuffed Peppers

    Mediterranean Unstuffed Peppers

    How to Make Mediterranean Unstuffed Peppers

    This quick meal for one is perfect for a weeknight dinner. Use leftover cooked rice if you have it, or make a larger batch and freeze the rest for another night.

    For more single-serving recipes, check out our cookbook, Designed for One!, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    12 min cook time


    1serving


    1 pepper with 1 1/4 cup beef mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins, and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.
    2. Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.
    3. Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    1 Serving



    • Serving Size

      1 pepper with 1 1/4 cup beef mixture


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        23g

    • Protein
      27g

    • Potassium
      664mg
      14%

    Ingredients

    93% lean ground beef
    3 oz

    onion(s) (chopped)
    1/4 cup

    roasted, salted, hulled pumpkin seeds
    1 1/2 tbsp

    water
    1/2 cup

    cooked brown rice
    1/3 cup

    no salt added tomato sauce
    3 tbsp

    raisins
    2 tbsp

    ground cinnamon
    1/2 tsp

    medium green or red bell pepper (halved lengthwise and seeded)
    1

    salt
    1/8 tsp

    low fat plain Greek yogurt
    2 tbsp

  • Zucchini and Fresh Corn Succotash

    Zucchini and Fresh Corn Succotash

    How to Make Zucchini and Fresh Corn Succotash

    Cook fresh corn on the cob for this recipe by simmering it in boiling water for 8 minutes. Let the ears of corn cool, and then use a sharp knife to cut the kernels off the cob.


    20 min prep time


    13 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a large skillet over medium-high heat. Add the onion and sauté for 5-6 minutes or until the onions start to turn clear.
    2. Add the garlic and zucchini and sauté for 4-5 more minutes until the zucchini is just starting to soften.
    3. Add the corn and sauté for 2-3 minutes. Then add remaining ingredients until heated through.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Sides
    Vegetarian
    Foodie
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

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

        0%

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (diced)
    1

    medium ears of fresh corn on the cob (cooked and kernels cut off the cob)
    4

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

    fresh parsley (chopped)
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Watermelon, Arugula and Feta Salad

    Watermelon, Arugula and Feta Salad

    How to Make Watermelon, Arugula and Feta Salad

    This sweet-and-savory salad is a great way to showcase fresh watermelon. Pair with Jalapeño Chicken and Corn Chowder for a light meal that features seasonal summer porduce. Save yourself time prepping this recipe by buying watermelon that is already cut and cubed!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, toss together the watermelon, feta, arugula, and onion.

    2. In a medium bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.

    3. Drizzle the dressing over the salad and toss gently to coat.

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

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    seedless watermelon (cubed and chilled)
    3 cup

    reduced-fat crumbled feta cheese
    1/3 cup

    arugula
    7 oz

    small red onion (thinly sliced)
    1/4

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 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 Spring Rolls with Peanut Sauce

    Veggie Spring Rolls with Peanut Sauce

    How to Make Veggie Spring Rolls with Peanut Sauce

    This recipe makes a great appetizer, but add some lean protein such as chicken or pork to the rolls and you have a light meal. To save time, use bagged coleslaw mix with cabbage and carrots.


    30 min prep time


    12servings


    1 roll with about 1 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, carrots, cucumbers, 1/4 cup of the cilantro and green onion.
    2. In a small bowl, whisk together peanut butter, soy sauce, vinegar, water, oil, pepper flakes, garlic, and remaining 2 tbsp cilantro.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/4 cup of vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining 11 spring rolls.
    4. Serve spring rolls with peanut sauce.
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll with about 1 tbsp sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      110mg
      2%

    Ingredients

    cabbage (shredded)
    1 cup

    carrot(s) (shredded)
    1 cup

    cucumber(s) (peeled, seeded and diced)
    1 cup

    chopped fresh cilantro
    1/4 cup plus 2 tbsp

    green onion (chopped)
    1

    peanut butter (heated in microwave for 30 seconds)
    1/4 cup

    soy sauce (gluten-free)
    3 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    canola oil
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    garlic (minced)
    1 clove

    spring roll skins
    12

  • 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

  • Tzatziki and Vegetables

    Tzatziki and Vegetables

    How to Make Tzatziki and Vegetables

    Traditional Mediterranean tzatziki sauce is perfect for dipping low-carb non-starchy vegetables. It can also be used as a topping on salads, sandwiches or wraps.


    8 min prep time


    16servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. 12-24 hours before serving, line a strainer with a paper coffee filter or cheesecake cloth. Place over a bowl. Spoon yogurt into coffee filter, cover, and refrigerate for 12-14 hours.
    2. Yogurt will now be thick. Discard the collected liquid beneath or use it in soups or breads. Remove yogurt from the filter and place in a small bowl.
    3. Mix cucumber, garlic, dill weed, salt, lemon juice, and olive oil into yogurt. Refrigerate for one hour before serving.
    4. Serve with a variety of vegetables like: fresh green beans (lightly steamed), green, red, or yellow bell peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower.
    Low Carb
    Low Sodium
    Mediterranean
    Appetizers
    Holidays & Entertaining
    Salad Dressings & Condiments
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    16 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      57mg

      2%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%

    • Protein
      1.5g

    Ingredients

    plain non-fat yogurt
    2 cup

    cucumber(s) (peeled, seeded, and chopped)
    1/2

    garlic (large, minced)
    2 clove

    dried dill (can use 1 Tsp. of chopped fresh dill instead)
    1/2 tsp

    salt
    1/4 tsp

    lemon juice
    2 tsp

    olive oil
    1 tsp

    fresh vegetables ((choose a variety: fresh green beans (slightly steamed), green, red, or yellow peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower. ))
    6 cup

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

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

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp