The Super Diabetes Site

Tag: gluten-free

  • Spinach Pesto Chicken Salad Wrap

    Spinach Pesto Chicken Salad Wrap

    How to Make Spinach Pesto Chicken Salad Wrap

    Trying to lower your blood pressure by watching sodium intake? Use herbs such as basil and other strong ingredients such as lemon, garlic and pepper for lots of flavor. This wrap is also a great way to work in more vegetables with the spinach.


    15 min prep time


    35 min cook time


    5servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Season the chicken breasts with 1/4 Tsp. black pepper and dried basil. Bake for 35 minutes or until done. Put the chicken breasts in the refrigerator to cool.
    3. In a food processor, combine the spinach, pine nuts, lemon juice, and mayonnaise. Lightly pulse. With the machine running, add the olive oil, blending until the mixture is creamy. Stir in the Parmesan cheese, garlic powder, and 1/4 Tsp. black pepper.
    4. Cut the cooked chicken into 1/2-inch pieces and shred. In a medium bowl, combine the chicken and pesto sauce; mix well.
    5. Serve 1/2 cup chicken salad in each tortilla. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic wrap and refrigerate.
    CKD Dialysis
    Kidney-Friendly
    Sandwiches
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    boneless, skinless chicken breast
    1 lbs

    black pepper (divided)
    1/2 tsp

    basil (dried)
    1 tsp

    baby spinach (large stems removed)
    3 cup

    pine nuts (toasted)
    2 tbsp

    fresh lemon juice
    2 tbsp

    light mayonnaise
    1/4 cup

    olive oil
    1 tbsp

    Parmesan cheese (freshly grated)
    2 tbsp

    garlic powder
    1/4 tsp

    6-inch corn tortillas
    5

  • Spinach and Pine Nut Quinoa

    Spinach and Pine Nut Quinoa

    How to Make Spinach and Pine Nut Quinoa

    Make this recipe the same week you make the Spinach Pesto Halibut since it uses a lot of the same ingredients. This nutrition-packed side dish would go great with fish, chicken or pork.


    15 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth.
    2. Heat olive oil in a sauté pan over medium-high heat. Add garlic and sauté for 30 seconds. Add spinach and sauté for about 5 minutes.
    3. Pour cooked quinoa in a medium bowl; add spinach and remaining ingredients and mix well.
    Low Sodium
    Quick & Easy
    Lunch
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      430mg
      9%

    Ingredients

    quinoa
    1 cup

    low sodium vegetable broth
    2 cup

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    baby spinach leaves
    6 oz

    pine nuts (toasted)
    1/4 cup

    black pepper
    1/8 tsp

    Parmesan (freshly grated)
    2 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Spinach and Mushroom Stuffed Chicken

    Spinach and Mushroom Stuffed Chicken

    How to Make Spinach and Mushroom Stuffed Chicken

    This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!


    20 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking dish with cooking spray.
    2. Add the oil to a medium sauté pan over medium-high heat. Add the spinach and sauté for 3 minutes. Add the mushroom and cook an additional 4-5 minutes. Add the garlic and sauté for 30 seconds.
    3. Place one chicken breast on a cutting board and cover it with plastic wrap. Pound the chicken with a meat tenderizer or rolling pin until it is about 1/4-inch thick. Repeat this process for the other 3 chicken breasts.
    4. Spread 1 Laughing Cow cheese wedge on one side of one chicken breast. Spread 1/4 cup of the spinach mushroom mixture on top of the cheese. Roll the chicken breast and secure the seam with a toothpick. Repeat this procedure for the 3 remaining chicken breasts.
    5. Sprinkle the chicken breasts with pepper and paprika. Place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.
    6. To serve, remove the toothpicks and slice each breast into 5 rounds.
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      27g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white (button) mushrooms (finely chopped)
    1 cup

    garlic (minced)
    1 clove

    boneless, skinless chicken breasts (4-ounce each)
    4 (4-oz) breasts

    light garlic and herb cheese
    4 wedges

    black pepper
    1/4 tsp

    paprika
    1/2 tsp

    toothpicks
    4

  • Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    How to Make Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    This recipe is healthy, quick and budget-friendly. It makes a tasty meal, complete with nonstarchy vegetables, starchy potatoes, and lean pork tenderloin.


    10 min prep time


    30 min cook time


    4servings


    3 oz pork and 2/3 cup vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Season the pork with black pepper and garlic powder. Place the pork in a baking dish.
    2. In a small bowl, mix together the apricot preserves, red pepper flakes, and oregano. Microwave the glaze for 1-2 minutes, until the mixture gets thin and easy to stir. Pour the glaze over pork tenderloin and coat it evenly.
    3. Spread the sweet potatoes and green peppers around the pork. Bake for 30 minutes or until the pork is done. (When it reaches an internal temperature of 145 degrees F).
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork and 2/3 cup vegetable mixture


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      680mg
      14%

    Ingredients

    pork tenderloin
    1 lbs

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    sugar-free apricot preserves
    1/2 cup

    crushed red pepper flakes
    1/4 tsp

    dried oregano
    1/4 tsp

    large sweet potato (peeled and cubed)
    1

    large green bell pepper (cut into 1-inch strips)
    1

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Slow-Cooker Flank Steak Tacos

    Slow-Cooker Flank Steak Tacos

    How to Make Slow-Cooker Flank Steak Tacos

    Looking for an easy way to make amazing tacos with a Tex-Mex flair? Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan. That also means that the low-and-slow style of the slow cooker is perfect. When it comes to toppings, get creative. Avocados, pico de gallo, shredded lettuce, hot sauce, and a sprinkle of cheese are all great additions to these tasty tacos.


    10 min prep time


    6 hr cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water.
    2. Cover and cook on low for 6 hours or until done. Shred the steak with a fork.
    3. Scoop about 1 1/2 ounces steak into each tortilla. Top each taco with 1 Tbsp. pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Gluten-Free
    Slow Cooker
    Quick & Easy
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    flank steak
    1 1/4 lbs

    chili powder
    2 tsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    lime (juiced)
    1

    water
    1/2 cup

    6-inch corn tortillas
    12

    pico de gallo
    3/4 cup

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1

  • 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

  • Savory Cauliflower and Cheesy Cakes

    Savory Cauliflower and Cheesy Cakes

    How to Make Savory Cauliflower and Cheesy Cakes

    When you are craving something cheesy, try this low-carb snack. Cauliflower adds extra fiber and nutrients and baking gives it a light crunch. You can add garlic powder and/or a sprinkle of red pepper flakes to give them an extra kick of spice.


    15 min prep time


    6servings


    2 cakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin tin with paper liners.
    2. Place the cauliflower florets in a food processor and pulse until you get a fine texture similar to rice.
    3. In a medium bowl, mix together the cauliflower and remaining ingredients.
    4. Scoop about 1/4 cup cauliflower mixture into each muffin cup. Bake for 30-35 minutes until the cakes are lightly golden on top.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    Snacks
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cakes


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      35mg

      12%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    cauliflower head ((about 2 pounds) cut into florets)
    1

    eggs
    1

    extra light sharp cheddar (shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp