The Super Diabetes Site

Tag: holidays & entertaining

  • Red, White, and Blue Pudding Trifle

    Red, White, and Blue Pudding Trifle

    How to Make Red, White, and Blue Pudding Trifle

    This quick, low-fat dessert will be a crowd pleaser and it’s beautiful colors make it a great dish to celebrate 4th of July!


    15 min prep time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, prepare pudding according to package directions. Cool in refrigerator for 5 minutes
    2. Fold whipped topping into pudding and incorporate well.
    3. In a trifle bowl, spread 1/3 pudding mixture in bottom of bowl. Top with 2 cups raspberries; spread evenly. Layer another 1/3 of pudding mixture and top with 2 cups blueberries; spread evenly. Spread remaining pudding mixture on top of blueberries. Top pudding with 1/2 cup blueberries, 1/2 cup raspberries and all of strawberries.
    Low Sodium
    Kid Friendly
    Holidays & Entertaining
    Quick & Easy
    Dessert
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    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      135mg
      3%

    Ingredients

    instant vanilla pudding mix (sugar-free, fat-free)
    1 oz

    milk (fat-free)
    2 cup

    light whipped topping (thawed)
    8 oz

    raspberries (divided)
    2 1/2 cup

    blueberries (divided)
    2 1/2 cup

    strawberries (sliced)
    1 1/2 cup

  • Ratatouille

    Ratatouille

    How to Make Ratatouille

    This is another great side dish for the holidays. It’s packed with vegetables and is relatively low in calories.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté 30 seconds.
    2. Add remaining ingredients and cook 10-15 minutes, stirring occasionally, until vegetables are tender.
    Fiber Focused
    Low Sodium
    Veggie Rich
    French
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      480mg
      10%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    medium eggplant (cubed)
    1

    small zucchini (sliced)
    2

    green bell pepper (chopped)
    1

    canned tomatoes (crushed)
    1 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quinoa with Cranberries and Pine Nuts

    Quinoa with Cranberries and Pine Nuts

    How to Make Quinoa with Cranberries and Pine Nuts

    Quinoa is a whole-grain that can be used in place of rice in many recipes. It is higher in protein than other grains and is also a good source of fiber. This recipe fits well on your Thanksgiving table, too! Swap stuffing and cranberry sauce for this healthy alternative. 

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

    This recipe featured in:

     


    5 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the chicken broth in a pot over medium-high heat and bring it to a boil. Stir in the quinoa; cover and reduce heat to simmer for 15 minutes. Add the cranberries; cover and cook for 5 more minutes.
    2. Turn off the heat and let the quinoa stand for 5 minutes. Fluff with a fork.
    3. While the quinoa is cooking; whisk together the dressing ingredients.
    4. Pour the dressing over the cooked quinoa. Add the toasted pine nuts and mix well. Pour the quinoa into a serving bowl and sprinkle with dried parsley. Serve warm or cold.
    Quick & Easy
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      6g

    • Potassium
      270mg
      6%

    Ingredients

    quinoa
    1 cup

    low sodium chicken broth
    2 cup

    dried cranberries
    1/2 cup

    pine nuts (toasted)
    3 tbsp

    dried parsley
    1 tsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (minced)
    1 clove

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Quinoa Pilaf

    Quinoa Pilaf

    How to Make Quinoa Pilaf

    This Quinoa Pilaf is a nutrition powerhouse because quinoa provides more protein than other grains and it’s also a good source of potassium an dietary fiber.


    5 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a medium saucepan. Sauté onion and celery over medium-high heat and cook about 3 minutes or until the onions are clear.

    2. Add mushrooms and cook until brown. Add the quinoa to the pan and stir for 1-2 minutes.

    3. Slowly add the chicken broth, salt, pepper and thyme and bring to a boil. Reduce heat to low, cover and simmer. Cook 15 minutes and fluff with a fork when done.

    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1/2

    celery (diced)
    2 stalks

    white (button) mushrooms (wiped clean and chopped )
    1 1/2 cup

    quinoa (pre-washed)
    1 1/2 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    3 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    dried thyme
    1/2 tsp

  • Quinoa Cakes

    Quinoa Cakes

    How to Make Quinoa Cakes

    Quinoa is a great substitute for cous cous in most recipes. This ancient grain is hearty and delicious and an excellent source of fiber. Make mini versions of these Quinoa Cakes for a excellent party appetizer.


    20 min prep time


    8servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
    2. Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
    3. In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 Tbsp. cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
    4. Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
    5. Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
    6. While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
    Fiber Focused
    Low Sodium
    Appetizers
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    quinoa
    1 cup

    water
    2 cup

    red onion (minced )
    1/4 cup

    garlic (minced)
    2 clove

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

    cilantro (minced and divided)
    2 tbsp

    medium carrot (grated (yield about 1 cup))
    1

    all-purpose flour
    2 tbsp

    baking powder
    1 tsp

    eggs
    1

    egg white
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    remaining cilantro (minced)
    1 tbsp

    plain Greek style yogurt (non-fat)
    1 cup

    lime juice
    2

  • Pumpkin Risotto (Risotto Di Zucca)

    Pumpkin Risotto (Risotto Di Zucca)

    How to Make Pumpkin Risotto (Risotto Di Zucca)

    The traditional butter and cream in this recipe have been replaced with olive oil and yogurt. With pumpkin, the risotto achieves a creamy consistency without the extra fat.


    5 min prep time


    25 min cook time


    10servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a heavy-bottomed saucepan, warm the oil over medium heat. When the oil is hot, add the onion and sauté until tender, about 3-5 minutes, but do not let the onion brown.
    2. Add the rice and the pumpkin, and stir. Add the wine. Stir and cook until the wine evaporates.
    3. Add just enough stock to cover the rice. Mix slowly, making sure the rice does not stick to the bottom of the pan. Once the stock is nearly absorbed, add more stock to cover. Repeat this process until the rice has absorbed all the broth, about 18-19 minutes. The rice should be cooked through with a slightly chewy texture.
    4. Remove risotto from heat. Add the parmigiano-reggiano and yogurt. Mix vigorously until the risotto is well blended and has a creamy texture.
    5. Serve immediately.
    Italian
    Holidays & Entertaining
    Sides
    Vegetarian
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      420mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    3 tbsp

    small yellow onion (minced)
    1

    Arborio or carnaroli rice
    2 cup

    fresh pumpkin (finely chopped)
    1 1/4 lbs

    white wine
    1 cup

    vegetable stock
    6 cup

    parmigiano-reggiano cheese (grated)
    4 oz

    yogurt (low-fat)
    2 tbsp

  • 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

  • Pumpkin Pie Smoothie

    Pumpkin Pie Smoothie

    How to Make Pumpkin Pie Smoothie

    This pumpkin smoothie makes a unique yet tasty treat for the holiday season.


    5 min prep time


    1serving


    1 smoothie

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine pumpkin puree, Greek yogurt, protein powder, 1 Tbsp. ground flax seed, almond milk, pumpkin pie spice and ice in a blender. Blend until smooth.
    2. Pour smoothie into a glass, top with whipped topping and sprinkle with 1/4 Tsp. ground flax seed.
    Fiber Focused
    Snacks
    Quick & Easy
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
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    Nutrition facts

    1 Serving



    • Serving Size

      1 smoothie


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      55mg

      18%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        18g

    • Protein
      29g

    • Potassium
      535mg
      11%

    Ingredients

    protein powder (scoop, no carb, vanilla flavored )
    1

    ground flax seed
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1/3 cup

    pumpkin puree
    1/2 cup

    vanilla almond milk
    1/2 cup

    pumpkin pie spice
    1/4 tsp

    ice
    1/4 cup

    whipped topping (fat-free)
    2 tbsp

    ground flax seed
    1/4 tsp

  • Potato Crusted Bacon Quiche

    Potato Crusted Bacon Quiche

    How to Make Potato Crusted Bacon Quiche

    Author Robyn Webb says, “Quiche is the ultimate comfort food. But this time, we eliminate the fatty pastry crust in favor of something much more fun!! By using frozen shredded hash browns, we eliminate the fat and add some crispy crunchy texture that adds a double dose of comfort to a true favorite.”


    15 min prep time


    1 hr, 5 min cook time


    8servings


    1/8 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. To make the crust, combine the crust ingredients and press into a 9-inch quiche or pie pan, covering the sides and bottom. Bake the crust for 10 minutes and remove from the oven and set aside.
    2. Cook the bacon in a large skillet over medium-high heat until crispy, about 3 minutes. Remove from the skillet and crumble. In the pan drippings sauté the onion, add the frozen thawed broccoli, and sauté for 3 minutes.
    3. In a bowl, combine the milk, cream cheeses, eggs, egg whites, parsley, salt, and pepper. Mix well. Add the cheddar cheese and cooked bacon.
    4. Spread the broccoli mixture on the bottom of the cooked crust. Pour over the milk mixture. Bake for 15 minutes at 425°F. Lower the heat to 325°F and continue to cook for about 35 minutes until a knife inserted comes out clean.
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 quiche


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      10g

    Ingredients

    shredded frozen hash browns (For the crust, with excess water drained.)
    2 1/2 cup

    egg white (For the crust, beaten until frothy)
    1

    Parmesan cheese (For the crust)
    1 tbsp

    dried basil (For the crust)
    1 tsp

    Kosher Salt (For the crust)
    1/4 tsp

    slices reduced-fat bacon
    2

    small onion (chopped)
    1

    package frozen chopped broccoli (thawed and drained, patted dry)
    1

    1% milk
    1 cup

    cream cheese (fat-free)
    1/4 cup

    cheese (reduced-fat cream)
    1/4 cup

    eggs
    2

    egg whites
    2

    parsley (chopped fresh )
    2 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    extra-sharp reduced-fat cheddar cheese ((such as 75% less fat Cabot extra sharp cheddar))
    1/2 cup

  • Potato Casserole

    Potato Casserole

    How to Make Potato Casserole

    A cheesy potato casserole is a holiday favorite for many families. However, this dish is typically loaded with calories, fat, and carbohydrates. This healthier version of potato casserole will save you several hundred calories and several grams of fat.


    10 min prep time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F.
    2. Coat a 13 x 9-inch pan with cooking spray. Spread hash browns on bottom of pan.
    3. In a large nonstick skillet, melt margarine over medium-high heat. Add onion and sauté until clear. Add remaining ingredients and mix well. Cook about 5 minutes, stirring occasionally.
    4. Pour soup mixture over hash browns. Bake for 50-60 minutes.
    Comfort Food
    Sides
    Holidays & Entertaining
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    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      9mg

      3%

    • Sodium
      189mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    frozen hash browns
    2 lbs

    margarine
    1 tsp

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/2 tsp

    cream of chicken condensed soup (10-3/4 ounce, low-fat)
    1 can

    sour cream (fat-free)
    1 cup

    cheddar cheese (reduced fat, shredded)
    1 1/4 cup

    skim milk (fat-free)
    1 cup