The Super Diabetes Site

Tag: heart healthy

  • Vegetarian Lentil Pulao (Daal Pulao)

    Vegetarian Lentil Pulao (Daal Pulao)

    How to Make Vegetarian Lentil Pulao (Daal Pulao)

    Looking for more vegetarian or vegan recipe options? Try this delicious Pakistani staple dish. Red lentils star as the lean protein source and the variety of spices punch up the flavor while staying very low in sodium. Complete this meal with a side of non-starchy vegetables like steamed broccoli or green beans. 


    5 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onion until golden brown.

    2. Add cumin seeds, bay leaf, cloves, turmeric, and chili powder. Stir for 1 minute. 

    3. Pour in vegetable broth, cover, and simmer for 25–30 minutes until rice and lentils are cooked.  

    4. Garnish with cilantro. 

    5. Garnish with cilantro.

    6. Optional step: We recommend serving with a cucumber raita, which is not included in the nutritional analysis of this recipe. 

    Heart Healthy
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      361mg
      8%

    Ingredients

    brown basmati rice (rinsed)
    1 cup

    red lentils (rinsed)
    1/2 cup

    yellow onion (sliced thinly)
    1 med

    olive oil
    1 tsp

    cumin seeds
    1/2 tsp

    bay leaves
    1 leaves

    cloves
    2 clove

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    low sodium vegetable broth
    2 cup

    cilantro (chopped)
    1/2 cup

  • Vegetarian Breakfast Burrito Bowl

    Vegetarian Breakfast Burrito Bowl

    How to Make Vegetarian Breakfast Burrito Bowl

    This colorful and veggie-filled breakfast burrito bowl offers a twist on the classic by using whole grain quinoa instead of white rice as the base. This recipe can be used for breakfast, lunch, or dinner because it is an excellent source of fiber, a good source of protein, and includes non-starchy vegetables. 


    10 min prep time


    5 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a non-stick skillet over medium heat. Add spinach and sauté until wilted (about 2 minutes).  

    2. Whisk eggs with cumin and paprika, then pour into the skillet with spinach. Scramble until cooked through.  

    3. Assemble the bowl. Divide cooked quinoa, black beans, tomatoes, avocado, and scrambled eggs among 4 bowls. 

    4. Drizzle with lime juice.

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    American
    Vegetarian
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      795mg
      17%

    Ingredients

    quinoa (cooked without salt or fat)
    1 cup

    egg substitute
    1 cup

    black beans (rinsed and drained)
    1 cup

    cherry tomatoes (halved)
    1 cup

    avocado (diced, optional: use half for reduced fat)
    1 med

    baby spinach (chopped)
    1 cup

    olive oil
    1 tsp

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    Juice of lime
    1 whole

  • Roasted Cherry Tomatoes with Rosemary & Garlic

    Roasted Cherry Tomatoes with Rosemary & Garlic

    How to Make Roasted Cherry Tomatoes with Rosemary & Garlic

    Roasted Cherry Tomatoes with Rosemary & Garlic served on toast is a simple and flavorful dish that makes for a delicious diabetes-friendly appetizer. This is an easy recipe that features the bright colors and flavors of roasted tomatoes with fresh rosemary and fragrant garlic.


    5 min prep time


    45 min cook time


    8servings


    1/4 cup tomatoes and 3 quarter pieces of toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place tomatoes, rosemary, salt, and garlic in a round baking dish.

    3. Add the oil and stir to combine. Place in the oven and cook for 45–60 minutes, until garlic is golden brown and softened and the tomatoes burst.

    4. Squeeze garlic cloves out of bulb and mix with tomatoes. Garlic cloves will be soft and creamy.

    5. Top each quarter of toast with tomato mixture. One serving is 3 quarter slices of toast with ¼ cup tomatoes.

    Heart Healthy
    Fiber Focused
    Low Carb
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup tomatoes and 3 quarter pieces of toast


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      4g

    • Potassium
      195mg
      4%

    Ingredients

    cherry tomatoes
    24 oz

    fresh rosemary (chopped)
    1 tbsp

    salt
    1/2 tsp

    garlic (peel removed and top cut off)
    1 clove

    olive oil
    1/2 cup

    whole wheat bread (toasted and cut into quarters)
    6 slice

  • Watermelon Gazpacho

    Watermelon Gazpacho

    How to Make Watermelon Gazpacho

    Cool off from the summer heat with this refreshing watermelon gazpacho! Gazpacho is a chilled soup that requires no cooking and uses fresh, blended vegetables. That makes it a great summer recipe you can serve at your next BBQ.


    1 hr 15 min prep time


    6servings


    1 & 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place watermelon, cucumber, bell pepper, tomatoes, shallot, jalapeño, vinegar, olive oil, salt, and pepper in a blender. Blend until completely smooth. Taste and adjust seasonings if needed.

    2. Refrigerate the gazpacho for at least an hour before serving.

    3. To serve, divide gazpacho between bowls and top with basil. If desired, add a small drizzle of olive oil.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Latin American
    Soup
    Vegetarian
    Vegan
    One Pot
    No Cook
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 & 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      495mg
      11%

    Ingredients

    seedless watermelon (cubed)
    4 cup

    cucumber(s) (peeled and seeded)
    1

    red bell pepper (chopped)
    1/2

    tomato(es) (cored, seeds and membranes removed)
    4 med

    shallots (chopped)
    1/2

    jalapeño pepper (trimmed and seeded)
    1 small

    sherry vinegar
    1 tbsp

    olive oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    fresh basil (julienned )
    1/4 cup

  • Roasted Chicken with Vegetables and Cranberries

    Roasted Chicken with Vegetables and Cranberries

    How to Make Roasted Chicken with Vegetables and Cranberries

    This healthy, diabetes-friendly dish comes together in one pot and makes for a delicious weeknight meal. This recipe, made with fresh tangy cranberries and other vegetables, is low in carbs but high in vitamins, nutrients, and flavor.


    10 min prep time


    20 min cook time


    4servings


    1 fillet and about 1/2 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Season chicken breasts with salt.

    3. Heat a large Dutch oven or large ovenproof skillet over medium-high heat. Add ½ Tbsp of olive oil, then add the chicken. Sear until golden brown on both sides (but not cooked through). Remove chicken to a plate.

    4. Return the skillet to medium heat and add other ½ Tbsp of oil. Add onion, garlic, rosemary, and carrots and cook until onion is translucent, about 4–5 minutes.

    5. Add syrup and white wine and cook until reduced by half, about 3–4 minutes. Stir in the cranberries.

    6. Add the chicken back to the skillet and nestle it between the vegetables and cranberries.

    7. Cover with a lid and bake for 10–15 minutes until the chicken is cooked through and the vegetables are tender.

    8. Serve with a sprinkle of parsley.

    Heart Healthy
    Veggie Rich
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet and about 1/2 cup vegetables


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        5g

        10%

    • Protein
      14g

    • Potassium
      427mg
      9%

    Ingredients

    boneless, skinless chicken breasts (sliced thinly into fillets)
    2 whole

    salt
    1/4 tsp

    olive oil (divided)
    1 tbsp

    yellow onion (small diced)
    1 whole

    garlic (minced)
    2 clove

    fresh rosemary (chopped)
    1 tbsp

    carrots (chopped)
    1 cup

    maple syrup
    1 1/2 tbsp

    white wine
    1/2 cup

    fresh cranberries
    1 cup

    flat leaf parsley (chopped)
    1/4 cup

  • Sweet Potato and Black Bean Soup

    Sweet Potato and Black Bean Soup

    How to Make Sweet Potato and Black Bean Soup

    This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.


    5 min prep time


    30 min cook time


    8servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes. 

    3. Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender. 

    4. Stir in the baby spinach until wilted. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Soup
    Vegetarian
    Vegan
    Sides
    One Pot
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      475mg
      10%

    Ingredients

    olive oil
    1 tsp

    yellow onion (minced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minced)
    1 tsp

    low sodium black beans (drained and rinsed)
    22 oz

    sweet potatoes (peeled and medium diced)
    2 large

    no salt added chicken broth
    3 cup

    lite coconut milk
    7 oz

    canned diced tomatoes (no salt added)
    14 oz

    chili powder
    1 tbsp

    baby spinach
    5 oz

  • Unstuffed Pepper Casserole

    Unstuffed Pepper Casserole

    How to Make Unstuffed Pepper Casserole


    15 min prep time


    40 min cook time


    6servings


    1 square (4″ x 4″)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Heat a large non-stick skillet over medium heat. Add turkey and cook, stirring often, until crumbed and browned, 8–10 minutes. Transfer to a bowl with a slotted spoon. 

    3. Return the skillet to medium heat and add olive oil and peppers. Cook, stirring often, until peppers have softened, 7–8 minutes. 

    4. Return turkey to the skillet along with the marinara and rice. Stir to combine and transfer to a 9×13 baking dish. Sprinkle with cheese. 

    5. Bake for about 20 minutes, until the cheese is bubbly. 

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Kid Friendly
    Sides
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 square (4″ x 4″)


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      1024mg
      22%

    Ingredients

    lean ground beef
    1 lbs

    olive oil
    1 tsp

    red bell pepper (diced)
    1 small

    orange bell pepper (diced)
    1 small

    green bell pepper (diced)
    1 small

    jarred marinara sauce (no salt added)
    24 oz

    cooked brown rice
    3 cup

    reduced-fat shredded cheddar or Mexican-style cheese
    2 oz

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      457mg
      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Japanese Chicken and Spinach Rice Bowls

    Japanese Chicken and Spinach Rice Bowls

    How to Make Japanese Chicken and Spinach Rice Bowls

    Grain, protein, and vegetable bowls are popular now, and once you taste this one, you will understand why. It is a nourishing bowl that combines the comfort of chicken soup with the color and flavor of fresh vegetables. You can also customize the bowl to suit your preferences or what you have on hand. If you are out of brown rice you can substitute cooked quinoa, farro or whole grain couscous. You might also top your bowl with chopped cucumbers, shredded carrots, or chopped bell peppers. And, if you enjoy spicy food, increase the red pepper flakes.


    30 min prep time


    3–5 hr cook time


    4servings


    1 1/2 cups chicken and vegetables and 1/2 cup brown rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken in a medium slow cooker. Add the celery pieces, onion wedges, garlic, soy sauce, vinegar, and hot pepper flakes. Add the water and chicken stock. Cover and cook on low for 3 to 5 hours, or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.

    2. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.

    3. Using a slotted spoon, lift the chicken out of the slow cooker and place on a cutting board. Strain the broth through a fine mesh sieve into a deep bowl. Pour the hot broth back into the slow cooker. Turn the slow cooker to High.

    4. Cut the chicken into bite-size pieces and stir back into the hot broth in the slow cooker. Stir in the spinach. Cover and cook on High for 15 minutes.

    5. Spoon 1/2 cup cooked brown rice into each serving bowl. Ladle 1 1/2 cups chicken, spinach, and broth mixture over the rice. Top with sliced radishes and green onions. Sprinkle with sesame seeds.

    6. Pressure Cooker Variation: Place the chicken, celery, onion, garlic, soy sauce, vinegar, and hot pepper flakes in the pressure cooker. Add the water and chicken stock. Secure the lid. Cook on High pressure for 6 minutes. Quickly release the pressure. Remove the chicken and set on a cutting board. Strain the broth and return it to the pressure cooker. Cut the chicken into bite-size pieces and stir it into the broth. Set the pressure cooker on the sauté setting. Stir in the spinach and cook, stirring frequently, for 3 to 5 minutes or until the spinach is cooked. Proceed as the recipe direct, ladling the chicken and spinach over the cooked brown rice and top with radishes, green onions, and sesame seeds.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Low Carb
    Asian
    Slow Cooker
    Soup
    One Pot
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups chicken and vegetables and 1/2 cup brown rice


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      568mg
      12%

    Ingredients

    chicken breasts (boneless, skinless halves, all visible fat discarded)
    1 lbs

    celery (cut into fourths)
    1 stalks

    onion(s) (cut into 1/2-inch wedges)
    1/2 med

    garlic (minced)
    2 clove

    lower sodium soy sauce
    1 tsp

    rice vinegar
    1 tsp

    crushed red pepper flakes
    1/8 tsp

    water
    3 cup

    no-salt-added chicken stock (fat-free)
    2 cup

    brown rice
    2/3 cup

    spinach (lightly packed, fresh leaves, trimmed and coarsely chopped)
    4 cup

    radishes (thinly sliced)
    4 med

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted)
    2 tsp

  • Pumpkin Quiche with Quinoa Crust

    Pumpkin Quiche with Quinoa Crust

    How to Make Pumpkin Quiche with Quinoa Crust

    This hearty breakfast is a perfect fall treat. The quinoa “crust” is delicious and crunchy, but cuts the carbs substantially. Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.


    1 hr prep time


    1 hr cook time


    8servings


    1 piece (1/8 of quiche)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.

    2. To prepare the crust, mix together the cooked quinoa, cream cheese, and egg white in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.

    3. Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.

    4. In a large bowl, whisk together the remaining ingredients to create the quiche filling. Whisk until well blended and frothy.

    5. Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.

    Heart Healthy
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece (1/8 of quiche)


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      50mg

      17%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      140mg
      3%

    Ingredients

    nonstick cooking spray
    1

    cooked quinoa
    2 cup

    cream cheese (reduced-fat, softened)
    1 tbsp

    egg whites
    1 whole

    1% milk
    1 cup

    large eggs
    2

    fresh thyme (chopped)
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    canned pumpkin purée
    1 cup