The Super Diabetes Site

Tag: gluten-free

  • 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
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    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

  • Lemon Thyme Greek Frozen Yogurt

    Lemon Thyme Greek Frozen Yogurt

    How to Make Lemon Thyme Greek Frozen Yogurt

    Serve this frozen yogurt with fresh raspberries for a festive dessert.


    15 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an ice cream maker if using. If not using, omit this step.
    2. Combine Splenda Sugar Blend, water, thyme, lemon zest and lemon juice in a small sauce pan. Heat to a boil and then remove from heat to cool. Remove thyme sprig.
    3. Once the lemon mixture is cooled, whisk in to the Greek yogurt. Pour into the ice cream maker and churn until frozen and thick. Serve immediately and freeze leftovers in a plastic container.
    4. If not using an ice cream maker, whip mixture with an electric mixer or by hand with a whisk for 3 minutes. Add to a plastic container and freeze.
    Low Sodium
    Low Carb
    Comfort Food
    Vegetarian
    Foodie
    Gluten-Free
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      11g

    • Potassium
      130mg
      3%

    Ingredients

    Greek style plain yogurt (non-fat)
    3 cup

    lemon (zested and juiced)
    1

    fresh thyme
    1 sprig

    water
    2 tbsp

    low-calorie sugar substitute
    1/2 cup

  • Kid-Friendly Raspberry Smoothie Pops

    Kid-Friendly Raspberry Smoothie Pops

    How to Make Kid-Friendly Raspberry Smoothie Pops

    Try these tasty and easy smoothie pops that go perfect on a hot summer day. With a lower carb and sugar content than store-bought popsicles, both kids and adults will love this diabetes-friendly treat.


    5 min prep time


    4servings


    1 pop

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender mix together all ingredients until smooth.
    2. Pour smoothie mixture evenly into 4 ice pop molds. Insert ice pop handle on top. Place upright and freeze until solid; about 3 hours.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Quick & Easy
    Easy Pantry Recipes
    Snacks
    Vegetarian
    Dessert
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pop


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    small banana
    1

    unsweetened frozen raspberries
    1 cup

    Greek berry yogurt (non-fat)
    2 oz

    skim milk
    1/2 cup

  • Kid-Friendly Chicken Fingers

    Kid-Friendly Chicken Fingers

    How to Make Kid-Friendly Chicken Fingers

    Do you need a healthy dinner for the entire family? These baked chicken fingers are coated in cornmeal, which is considered a whole-grain, and makes a crispy coating. They also taste great served over salad greens.

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


    15 min prep time


    30 min cook time


    5servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray
    2. In a shallow dish, mix together the cornmeal, garlic powder, black pepper, and thyme.
    3. In another shallow baking dish, whisk together the egg, egg whites, and hot sauce.
    4. Dip a chicken breast strip in the egg mixture, and then drench in the cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for the rest of the chicken strips.
    5. Bake for 30 minutes or until done (internal temperature of 165 degrees F). Turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      220mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    3/4 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    dried thyme
    1/4 tsp

    egg
    1

    egg white
    1

    hot sauce
    1 dash

    boneless, skinless chicken tenderloins (cut into 10 strips)
    1 lbs

  • Kale Soup with Turkey and Beans

    Kale Soup with Turkey and Beans

    How to Make Kale Soup with Turkey and Beans

    Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.


    20 min prep time


    7servings


    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 green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
    2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
    3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
    4. Remove the soup from the heat and stir in the Parmesan cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Dinner
    Sides
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    green pepper (diced)
    1/2 cup

    garlic (minced)
    1 clove

    lean ground turkey
    6 oz

    low sodium chicken broth (gluten-free)
    32 oz

    canned crushed tomatoes
    1/2 cup

    basil (dried)
    1/2 tsp

    dried thyme
    1/2 tsp

    dried rosemary
    1/2 tsp

    cayenne pepper
    1/8 tsp

    black-eyed peas (rinsed and drained)
    1 (15.5-oz) can

    kale (chopped)
    3 cup

    Parmesan cheese (freshly grated)
    3 tbsp

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    How to Make Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    This entrée is great for a holiday gathering or meal with the family. Note that allowing the meat to rest before slicing keeps this dish nice and juicy.


    20 min prep time


    4servings


    2 slices or ¼ of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about 3/4 cup of filling.)
    3. Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
    4. Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
    5. In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
    6. Remove from the oven and allow the meat to rest for 10 minutes before slicing.
    Low Carb
    Low Sodium
    Italian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices or ¼ of recipe


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    small zucchini (diced)
    1

    small red bell pepper (seeded and diced)
    1

    small onion (diced (about 1/2 cup))
    1

    Italian seasoning (or dried basil) (dried)
    1 tsp

    garlic (minced)
    2 clove

    pork tenderloin
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Honey Mustard Chicken Thighs with Wild Rice

    Honey Mustard Chicken Thighs with Wild Rice

    How to Make Honey Mustard Chicken Thighs with Wild Rice

    Honey Dijon mustard makes these chicken thighs sweet and tangy. Adding wild rice and steamed broccoli makes this a complete, balanced meal.


    5 min prep time


    40 min cook time


    4servings


    1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
    2. In a small bowl, combine mustard, garlic and pepper.
    3. Spread about 1 1/2 Tbsp. mustard mixture evenly on top of each chicken thigh.
    4. Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
    5. Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh with 1/2 cup wild rice and 1 cup steamed broccoli.
    Fiber Focused
    Gluten-Free
    Dinner
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      610mg
      13%

    Ingredients

    Nonstick cooking spray
    1

    honey Dijon mustard
    1/4 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    boneless, skinless chicken thighs
    1 lbs

    dried thyme
    3/4 tsp

    cooked wild rice (prepared according to package directions)
    2 cup

    broccoli (steamed)
    4 cup

  • Holiday Brussels Sprouts with Cranberries

    Holiday Brussels Sprouts with Cranberries

    How to Make Holiday Brussels Sprouts with Cranberries

    Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious!


    10 min prep time


    7servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl, add remaining ingredients and mix well.
    3. Pour Brussels sprouts on baking sheet.
    4. Bake for 25-30 minutes; toss once during baking.
    Veggie Rich
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    nonstick cooking spray
    1

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    olive oil
    2 tbsp

    balsamic vinegar
    2 tbsp

    cranberries (dried)
    1/3 cup

    black pepper
    1/4 tsp

  • High-Fiber Zucchini Muffins

    High-Fiber Zucchini Muffins

    How to Make High-Fiber Zucchini Muffins

    The pureed black beans boost the fiber in this recipe without affecting flavor. You’ll be surprised how moist these gluten-free muffins turn out, and no one would guess that they are made with beans.


    20 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line muffin tins with muffin papers and spray with cooking spray.
    2. Place black beans and water in a food processor and blend for 2-3 minutes, until you reach pumpkin consistency. Set aside.
    3. Use a paper towel to wring out excess moisture from grated zucchini, set aside.
    4. In a large bowl combine baking mix, salt, cinnamon and nutmeg.
    5. In another bowl, whisk together eggs, Splenda Sugar Blend, oil, vanilla and vinegar. Add black bean mixture and mix well.
    6. Make a well in dry ingredients and add wet ingredients. Mix well.
    7. Gently fold zucchini into muffin batter.
    8. Spoon batter into 12 muffin cups.
    9. Bake for 22-25 minutes or until a toothpick inserted in center comes out clean.
    10. Remove from oven and let muffins cool in pan for 10 minutes. Remove muffins from pan and cool completely on a wire rack.
    11. Note: If you don’t need to eat gluten-free, you can try making these muffins with a regular baking mix.
    Kid Friendly
    Gluten-Free
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
    Vegetarian
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      20mg

      7%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    nonstick cooking spray
    1

    black beans (15-ounce, rinsed and drained)
    1 can

    water
    1/4 cup

    zucchini (grated, (about 1 1/2 medium zucchini))
    2 cup

    baking mix (gluten-free, (such as Pamela’s))
    2 cup

    salt
    1/2 tsp

    ground cinnamon
    2 tsp

    ground nutmeg
    1/4 tsp

    eggs
    1

    egg whites
    2

    low calorie sugar substitute
    1/2 cup

    canola oil
    3 tbsp

    vanilla extract
    1 tsp

    Apple Cider Vinegar
    1 tsp