The Super Diabetes Site

Tag: gluten-free

  • Easy Perfectly Poached Chicken Breast

    Easy Perfectly Poached Chicken Breast

    How to Make Easy Perfectly Poached Chicken Breast

    Don’t let poaching chicken breasts scare you, this easy recipe makes flavorful chicken so tender it’s easy to shred. Poached chicken has a variety of uses in diabetes-friendly cooking, like shredded chicken tacos or adding some protein to a salad. The uses are endless!


    5 min prep time


    20 min cook time


    4servings


    1 4-ounce chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, combine chicken broth, onion, carrots, celery, garlic, bay leaf, salt, and black pepper. 

    2. Bring the broth to a simmer over medium heat. 

    3. Add the chicken breasts to the pot, ensuring they are submerged in the broth. 

    4. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes or until the chicken reaches an internal temperature of 165 degrees F. 

    5. Once cooked, remove the poached chicken breasts from the pot and let them rest for a few minutes. 

    6. Slice the chicken breasts or shred them using two forks. 

    Low Carb
    Kid Friendly
    Comfort Food
    American
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 4-ounce chicken breast


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      28g

    • Potassium
      484mg
      10%

    Ingredients

    boneless, skinless chicken breasts (4 oz each)
    4 whole

    low sodium chicken broth
    4 cup

    yellow onion (cut into quarters)
    1 med

    carrots (chopped)
    2 med

    celery (chopped)
    2 stalks

    garlic (smashed)
    3 clove

    bay leaves
    1 leaves

    Kosher Salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Sheet Pan Herby Salmon and Asparagus

    Sheet Pan Herby Salmon and Asparagus

    How to Make Sheet Pan Herby Salmon and Asparagus

    Sheet pan meals are quick, easy, and don’t have a lot of clean up. What could be better? This salmon and asparagus version is diabetes-friendly and packed with omega-3 fatty acids, making it a healthy choice for a weeknight meal. 


    5 min prep time


    20 min cook time


    4servings


    1 filet and 1/4 of asparagus spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 375 degrees F and cover a sheet pan with parchment paper. 

    2. In a small bowl, combine the olive oil, chopped dill, lemon zest, lemon juice, kosher salt, and pepper. 

    3. Place the salmon filets and asparagus on a sheet pan and spoon the herb mixture on top of each filet.  

    4. Bake until the salmon is cooked to an internal temperature of 145 degrees F, about 20 minutes and the asparagus is tender. 

    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet and 1/4 of asparagus spears


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        2%

    • Protein
      15g

    • Potassium
      280mg
      6%

    Ingredients

    olive oil
    2 tbsp

    fresh dill (chopped)
    1 tbsp

    lemon (zest and juice)
    1 whole

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1 pinch

    salmon (5 oz each)
    4 filets

    asparagus (cut into long spears)
    1 bunch

  • Chile Lime Shrimp with Poblano Sauce

    Chile Lime Shrimp with Poblano Sauce

    How to Make Chile Lime Shrimp with Poblano Sauce

    Chile Lime Shrimp with Poblano Sauce is a flavorful and zesty dish that combines the heat of chiles, the tanginess of lime, and the smokiness of poblano peppers.


    30 min prep time


    20 min cook time


    6servings


    1/4 pound shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a sheet pan with parchment paper and preheat the broiler on high. Broil the poblano pepper until slightly blackened, for about 5 minutes, turning a couple of times. Place in a bowl and cover with plastic wrap to steam for 5 minutes.   

    2. Once it’s cool enough to touch, peel off the skin. Remove the stem and slice the pepper open to remove the seeds and roughly chop the pepper. 

    3. Toss the shrimp with ½ tablespoon olive oil, 1 garlic clove, peppers, and pepper.  Let it marinate for 15-30 minutes

    4. While the shrimp is marinating, finish the sauce. Blend the poblano pepper, Greek yogurt, 2 grated garlic cloves, cumin, kosher salt, and pepper in a food processor until smooth. 

    5. Heat the remaining ½ tablespoon of olive oil in a skillet. Once the pan is hot, sear the shrimp for 2 minutes on each side until just cooked through. 

    6. Serve with the poblano sauce. 

    Low Carb
    Mediterranean
    Latin American
    Grilling
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 pound shrimp


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      123mg
      3%

    Ingredients

    poblano chile pepper
    1 whole

    garlic (divided use)
    3 clove

    Plain Nonfat Greek yogurt
    1/2 cup

    ground cumin
    1 tsp

    Kosher Salt
    1/8 tsp

    shrimp (peeled to just the tail and deveined)
    1 lbs

    olive oil
    1 tbsp

    serrano pepper (sliced)
    1 whole

    black pepper
    1/4 tsp

  • Easy Perfectly Cooked Lentils

    Easy Perfectly Cooked Lentils

    How to Make Easy Perfectly Cooked Lentils

    If you’ve never cooked lentils, now is the time to give it a try with this easy Perfectly Cooked Lentils recipe. As a legume, lentils are packed with plant-based protein and will get you satisfied and powered through your day. We show you how to cook lentils in a healthy and diabetes-friendly way.

    Add in your favorite non-starchy veggies like onions and bell peppers for a deliciously satisfying meal. 


    5 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1.  Rinse the lentils under cold water in a fine-mesh sieve or colander. 

    2. In a medium saucepan, combine the rinsed lentils, vegetable broth, and bay leaf (if using). 

    3. Bring the mixture to a boil over high heat. 

    4. Reduce the heat to low, cover the saucepan with a lid, and let the lentils simmer for 20–25 minutes or until they are tender but still hold their shape. 

    5. Once cooked, remove the saucepan from the heat and discard the bay leaf. 

    6. Drain any excess liquid if necessary. 

    Low Sodium
    Low Carb
    Fiber Focused
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    lentils (green or brown)
    1 cup

    low sodium vegetable broth
    3 cup

    bay leaves (optional)
    1 leaves

  • Braised Moroccan Chicken

    Braised Moroccan Chicken

    How to Make Braised Moroccan Chicken

    Add some exotic flavor to your chicken with this Braised Moroccan Chicken. Perfectly spiced, it’s best served with a side of non-starchy veggies or try it with cauliflower rice!  


    15 min prep time


    45 min cook time


    6servings


    6 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 tablespoons of oil in a Dutch oven or large pot on medium high heat. 

    2. Pat the chicken dry and season both sides with kosher salt and pepper. Place them in the pot (in batches if needed) and brown on both sides, transferring them to a plate or bowl as when they’re done searing. 

    3. Add the onion to the skillet and cook until slightly softened and translucent, about 5 minutes. Sprinkle in garlic, coriander, cumin, paprika, turmeric and cayenne pepper and stir to combine. Cook for 1 minute or until the spices are aromatic and lightly toasted. 

    4. Return the chicken to the pot and stir to coat with the spice mixture.

    5. Pour in diced tomatoes and enough chicken stock to cover the chicken pieces two thirds of the way.  

    6. Bring the liquid to a simmer, cover and simmer on medium low heat for 15 to 20 minutes. 

    7. Add the mushrooms, sliced red peppers, and lemon zest. Cover and cook for an additional 10-15 minutes, until the sauce has slightly reduced. 

    Low Carb
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      6 ounces chicken


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      601mg
      13%

    Ingredients

    avocado oil (divided)
    4 tbsp

    chicken thighs (skinless)
    1 lbs

    Kosher Salt
    1/2 tsp

    black pepper
    1 tsp

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    ground coriander
    1 tbsp

    ground cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    turmeric
    1/2 tsp

    cayenne pepper
    1/2 tsp

    low sodium chicken stock
    2 cup

    canned diced tomatoes (no salt added)
    2 can

    white (button) mushrooms (sliced)
    8 oz

    red bell pepper (sliced)
    2 med

    lemon (zested)
    1 whole

  • Basil Tomatoes

    Basil Tomatoes

    How to Make Basil Tomatoes

    Tomatoes are in season from May through October. Enjoy fresh tomatoes during that time and try out this simple recipe. The basil adds an excellent flavor to the fresh tomatoes.


    5 min prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix ingredients and let set at room temperature for at least 1 hour.

    2. Serve plain or on a lettuce leaf

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • 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
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      154mg
      3%

    Ingredients

    garlic (chopped)
    1 tsp

    basil (dried)
    1 tsp

    medium tomatoes (diced or sliced (about 2 cups))
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing

    How to Make Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing is a delightful and healthy side dish perfect for summer. This recipe features fresh zucchinis, red and yellow bell peppers, red onion rings, and cherry tomatoes, all tossed in olive oil and seasoned with salt and black pepper. The veggies are grilled to perfection, giving them a tender texture and beautiful grill marks. 

    The dish is complemented by a flavorful herb dressing made with extra virgin olive oil, balsamic vinegar, minced garlic, fresh basil, parsley, thyme, salt, and black pepper. It’s a great option for people with diabetes and is both vegetarian and vegan-friendly.


    15 min prep time


    10 min cook time


    6servings


    1 cup and 1 tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a large bowl, toss sliced zucchinis, red and yellow bell peppers, red onion rings, and halved cherry tomatoes with olive oil. Season with salt and 1/2 tsp black pepper.

    3. Grill the veggies for about 10 minutes or until they are tender and have grill marks, turning occasionally.

    4. Remove the grilled veggies from the heat.

    5. To make the dressing: In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, minced garlic, chopped fresh basil, chopped fresh parsley, fresh thyme leaves, salt, and 1/4 tsp black pepper.

    6. Arrange the grilled veggies on a serving platter. Serve the dressing on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Grilling
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup and 1 tbsp dressing


    • Amount per serving



      Calories





      153

    • % Daily value*

    • Total Fat
      13.7g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      167mg
      4%

    Ingredients

    zucchini (sliced)
    2 med

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    red onion (sliced into rings)
    1 med

    cherry tomatoes (halved)
    1 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (divided use)
    3/4 tsp

    Extra Virgin Olive Oil (for the dressing)
    1/4 cup

    balsamic vinegar (for the dressing)
    2 tbsp

    garlic (minced, for the dressing)
    1 clove

    fresh basil (chopped, for the dressing)
    1 tbsp

    fresh parsley (chopped, for the dressing)
    1 tbsp

    fresh thyme (for the dressing)
    1 tsp

    salt (for the dressing)
    1/4 tsp

  • Grilled Corn with Chile and Lime

    Grilled Corn with Chile and Lime

    How to Make Grilled Corn with Chile and Lime

    Enjoy some Tex-Mex flair with this Grilled Corn with Chile and Lime. Tasting like Mexican street corn, this diabetes-friendly recipe is flavorful and nutritious.


    40 min prep time


    15 min cook time


    4servings


    1 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a small bowl, whisk together olive oil, chili powder, smoked paprika, lime zest, lime juice and salt.

    3. Brush the ears of corn with the marinade, making sure to coat them evenly.

    4. Allow the corn to marinate for at least 30 minutes.

    5. Place the marinated corn on the preheated grill. Grill for about 15 minutes, turning occasionally, until the corn is charred and cooked through.

    6. Remove the grilled corn from the heat.

    7. Transfer the corn to a serving platter and sprinkle with cotija and fresh chopped cilantro.

    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Grilling
    Vegetarian
    Vegan
    Sides
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    Ingredients

    fresh cilantro (chopped, for garnish)
    1 cup

    part-skim mozzarella (for garnish)
    1/4 cup

    salt
    1/8 tsp

    lime (zest and juice)
    1 med

    smoked paprika
    1/2 tsp

    chili powder
    1 tsp

    nonstick cooking spray
    1 whole

    ears corn (husked)
    4 med

  • Lentils and Greens with Apples

    Lentils and Greens with Apples

    How to Make Lentils and Greens with Apples

    Hearty lentils meet the vibrant flavors of leafy greens and the sweet crunch of apples in this lunch recipe. This nutrient-rich dish not only satisfies your palate with its diverse textures, it’s also a great option for a diabetes-friendly eating plan.


    15 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine dry lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15–20 minutes or until lentils are tender. Drain any excess liquid.
    2. In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
    3. Add minced garlic to the skillet and sauté for an additional 1–2 minutes until fragrant.
    4. Stir in the chopped mixed greens and cook until wilted.
    5. Add cooked lentils to the skillet, stirring to combine with the greens.
    6. In a small bowl, whisk together apple cider vinegar, Dijon mustard, maple syrup, salt and pepper.
    7. Pour the dressing over the lentil and greens mixture. Stir to coat evenly.
    8. Gently fold in the thinly sliced apples. Sprinkle chopped walnuts over the top and finish with the avocado.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Appetizers
    Dinner
    Gluten-Free
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      14g

    • Potassium
      598mg
      13%

    Ingredients

    green or brown lentils (rinsed and drained)
    1 cup

    low sodium vegetable broth
    3 cup

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    mixed greens (chopped)
    4 cup

    apple (cored and thinly sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    maple syrup
    1 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

    avocado (diced)
    1/2 med

    walnuts (chopped)
    1/4 cup

  • Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    How to Make Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    This recipe provides a delicious combination of the herby pesto, flaky cod, and roasted vegetables. It’s a colorful and nutritious meal that is quick and easy to prepare.


    10 min prep time


    20 min cook time


    4servings


    1 cod filet with vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper.
    2. In a small bowl, mix basil pesto, 1 tablespoon olive oil, ½ the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper.
    3. Place cod filets on the sheet pan. Spread a generous layer of the pesto mixture over each filet.
    4. Toss cherry tomatoes and asparagus with the remaining tablespoon of olive oil, the rest of the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon pepper and arrange around the coated cod on the baking sheet.
    5. Roast in the preheated oven for approximately 20 minutes or until the cod reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
    Low Sodium
    Veggie Rich
    Italian
    Mediterranean
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod filet with vegetables


    • Amount per serving



      Calories





      214

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      39mg

      13%

    • Sodium
      615mg

      27%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      19g

    Ingredients

    pesto sauce
    4 tbsp

    olive oil (divided)
    1 tbsp

    lemon zest
    1 tsp

    Kosher Salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    cod filets (3 ounces each)
    4 whole

    cherry tomatoes (halved)
    2 cup

    asparagus (trimmed)
    1 bunch