The Super Diabetes Site

Tag: kid friendly

  • Air Fryer Crisp Egg Cups

    Air Fryer Crisp Egg Cups

    How to Make Air Fryer Crisp Egg Cups

    This quick and easy breakfast can be prepared in minutes and cooks in the air fryer while you get ready for your day, meaning you can have a warm, satisfying breakfast, even on a busy day! Cooking in the air fryer turns the whole-wheat bread into a crisp shell to hold an egg and slices of ham. Kids will love these cups, too, making it a perfect diabetes-friendly recipe for the whole family.

    Looking for more air fryer recipes? Check out this article.

    This recipe originally appeared in The Easy Air Fryer Cookbook. 
     


    5 min prep time


    13 min cook time


    4servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the air fryer, with the air fryer basket in place, to 375°F.
    2. Spray 4 (8-ounce) oven-proof custard cups or ramekins with nonstick cooking spray.
    3. Remove the crusts from the bread and discard or save for other use. Spread one side of the bread with the margarine. Place the bread, margarine-side-down into a ramekin and press gently to shape the bread to the cup. Repeat three more times. Slice the ham into strips about 1⁄2-inch wide. Place the strips in a single layer in the cups. Crack one egg into each cup. Sprinkle with salt and pepper.
    4. Place the filled, uncovered custard cups in the air fryer basket. Air fry for 10–13 minutes or until the eggs are softly set or done as desired. Carefully remove the ramekin from the air fryer basket. Using a hot pad, hold the cup carefully and run a knife around the sides to transfer to a plate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Kid Friendly
    Quick & Easy
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    whole wheat bread (toasted)
    4 slice

    trans-fat free tub margarine (such as I Can’t Believe It’s Not Butter)
    1 1/2 tbsp

    deli style ham
    1 slice (about 2 oz)

    large eggs
    4

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Air Fryer Buttermilk Fried Chicken

    Air Fryer Buttermilk Fried Chicken

    How to Make Air Fryer Buttermilk Fried Chicken

    Is it possible to make fried chicken diabetes-friendly? Absolutely! Especially if you have an air fryer. This small appliance “fries” food with hot circulating air, so you can create the crispy, crunchy exterior or frying with a fraction of the fat and calories from traditional deep frying. This recipe creates juicy, flavorful fried chicken by marinating the chicken in buttermilk, then coating it in a cornflake crust. Then the air fryer works its magic and delivers this fried chicken that’s crispy, tender, and loaded with flavor! Top this chicken with a reduced-fat Creamy Gravy and pair with a side of Southern Collard Greens for the ultimate southern comfort meal!

    Looking for more diabetes-friendly air fryer recipes? Check out this article. 

    Watch How to Make Air Fryer Buttermilk Fried Chicken

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    25 min prep time


    15 mintues cook time


    4servings


    1 (4 ozs) piece of chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small, deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand 15 minutes.

    2. Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Add the cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl. (if you don’t have a food processor, you can crush the cornflakes in a plastic bag with a rolling pin.)

    3. Drain the chicken, allowing the excess buttermilk to drip back into bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.

    4. Place the chicken in the air fryer basket. Spray with nonstick cooking spray for 2 seconds (do not crowd the chicken; cook in batches if all the chicken doesn’t fit). Set the temperature to 375°F and air fry for 7 minutes. 

    5. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Comfort Food
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 (4 ozs) piece of chicken


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      230mg
      5%

    Ingredients

    low-fat buttermilk
    1/3 cup

    hot sauce
    1/4 tsp

    boneless, skinless chicken breasts (cut in half lengthwise to make 4 equal portions)
    1 lbs

    corn flakes
    6 tbsp

    stone-ground cornmeal
    3 tbsp

    garlic powder
    1 tsp

    paprika
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1 whole

  • Latin Baked Fried Chicken

    Latin Baked Fried Chicken

    How to Make Latin Baked Fried Chicken

    Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken.

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    10 min prep time


    30 min cook time


    4servings


    1 cutlet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

    2. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

    3. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

    4. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

    5. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cutlet


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      35g

    • Potassium
      67mg
      1%

    Ingredients

    nonstick cooking spray
    1

    lime juice (from 2 limes)
    1/4 cup

    egg white
    1

    lower sodium soy sauce
    1 tsp

    dried oregano
    1/2 tsp

    garlic (minced)
    2 clove

    whole-wheat panko bread crumbs
    1/2 cup

    Adobo seasoning
    3/4 tsp

    salt
    1/4 tsp

    thin-sliced chicken cutlets
    4 (5 oz) cutlets

  • Mushroom Arugula Pizza

    Mushroom Arugula Pizza

    How to Make Mushroom Arugula Pizza

    Mini pizzas are easy and fun to create using a sandwich thin and your favorite toppings

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min prep time


    5 min cook time


    6servings


    1 pizza (1/2 sandwich thin)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet, saute half the garlic, the onion, and mushrooms in olive oil for about 10 minutes or until mushrooms are golden brown.
    2. In a food processor, combine arugula, ricotta, the remaining garlic, and white pepper and pulse until smooth.
    3. Place 6 sandwich thin halves on a baking pan. Add 1 tbsp of the arugula mixture to each half of sandwich thin. Top with the mushroom mixture and shredded mozzarella, dividing them evenly among all six pizzas.
    4. Broil for 5 minutes on low in the oven until cheese is melted.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Vegetarian
    Snacks
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pizza (1/2 sandwich thin)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced, divided use)
    4 clove

    diced red onion
    1/4 cup

    white (button) mushrooms (sliced)
    8 oz

    olive oil
    2 tsp

    packed arugula (about 3 cups loose)
    1 cup

    part-skim ricotta cheese
    1/4 cup plus 1 tbsp

    white pepper
    1/8 tsp

    whole wheat sandwich thins (split in open)
    3

    reduced-fat shredded mozzarella
    3 tbsp

  • Blueberry Sauce

    Blueberry Sauce

    How to Make Blueberry Sauce

    This sauce is packed with flavor and transforms the simplest plain yogurt into a zesty dessert. Use it to top Oatmeal Pecan Pancakes instead of syrup for a nutrient-packed breakfast.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min cook time


    6servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, saute blueberries in canola oil over low heat for about 10 minutes, until you can easily mash the berries.

    2. Add lime juice and cook another 5 minutes. Remove from heat and stir in vanilla extract.

    Kidney-Friendly
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Sauces
    One Pot
    Breakfast and Brunch
    Dessert
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      50mg
      1%

    Ingredients

    Fresh Blueberries
    2 cup

    canola oil
    1 tsp

    lime (juiced)
    1 whole

    vanilla extract
    1/2 tsp

  • Oatmeal Pecan Pancakes

    Oatmeal Pecan Pancakes

    How to Make Oatmeal Pecan Pancakes

    Finely chopped oats can make an easy, whole-grain alternative to wheat flour in many recipes such as these pancakes. Add ¾ cup fresh blueberries for a higher fiber topping!

     


    10 min prep time


    15 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.

    2. In a separate bowl, mix eggs, milk, mashed banana, and vanilla. Add to dry ingredients, and mix until just combined. Then fold in pecans.

    3. Heat oil in nonstick skillet over medium heat. Drop 1/4 cup of batter onto the hot skillet to make each pancake. Cook until lightly brown on both sides.

    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      114mg
      2%

    Ingredients

    quick cooking oats
    1 cup

    baking powder
    1 1/2 tsp

    eggs
    2 large

    skim milk
    1/3 cup

    banana(s) (mashed, approximately 1/3 cup)
    1/2 med

    vanilla extract
    1/2 tsp

    chopped pecans
    2 tbsp

    canola oil
    1 tbsp

  • Chicken Salad Sliders

    Chicken Salad Sliders

    How to Make Chicken Salad Sliders

    This lightened-up version version of chicken salad uses tangy Greek yogurt and light mayonnaise along with other healthy, flavorful ingredients! For a lower carb meal, serve this chicken salad on lettuce leaves instead of slider buns.


    20 min prep time


    6servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients except buns and tomato in a medium mixing bowl.
    2. Serve 1/3 cup chicken salad on each slider bun topped with 1 tomato slice.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Salad Dressings & Condiments
    Lunch
    Holidays & Entertaining
    Dinner
    Appetizers
    Sandwiches
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    cooked chicken (chopped)
    2 cup

    celery (finely diced)
    1 stalks

    red onion
    2 tbsp

    dried cranberries
    1/3 cup

    sliced almonds (unsalted)
    2 tbsp

    Plain Nonfat Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    Dijon Mustard
    1 tsp

    lemon (juiced)
    1/2

    fresh ground black pepper
    to taste

    whole-wheat slider buns
    6

    tomato(es) (cut into 6 slices)
    1 med

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

    no-salt-added canned black beans (rinsed and drained)
    1 (15-oz) can

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Turkey Sloppy Joes

    Turkey Sloppy Joes

    How to Make Turkey Sloppy Joes

    This family staple is perfect for a quick and easy weeknight dinner! Using ground turkey instead of beef makes for a lighter version of this comfort classic.

    Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet and saute the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
    2. Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns, if desired (not included in nutrition analysis).
    Kid Friendly
    Comfort Food
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      30g

    • Potassium
      660mg
      14%

    Ingredients

    canola oil
    2 tsp

    onion(s) (chopped)
    1 cup

    green bell pepper (chopped)
    1 cup

    lean ground turkey
    1 lbs

    no-salt-added tomato sauce
    1 cup

    brown sugar
    1 tsp

    ketchup
    1/2 cup

    crushed red pepper flakes
    1 tsp

    red wine vinegar
    2 tsp

    black pepper
    1/4 tsp