The Super Diabetes Site

Tag: low sodium

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1

  • Pineapple Peach Sorbet

    Pineapple Peach Sorbet

    How to Make Pineapple Peach Sorbet

    Fruit sorbet is a satisfying dessert that gets it’s sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a blender and blend until smooth.
    2. Place the sorbet in a container or into popsicle molds and freeze immediately.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Cooking for 1 or 2
    Snacks
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    frozen peaches
    1/2 cup

    frozen pineapple chunks
    1/2 cup

    sugar-free lemonade
    1/4 cup

  • Pesto Stuffed Chicken Breast with Bruschetta Sauce

    Pesto Stuffed Chicken Breast with Bruschetta Sauce

    How to Make Pesto Stuffed Chicken Breast with Bruschetta Sauce

    This lower-carb stuffed chicken recipe is the perfect centerpiece of a diabetes plate method meal. Paired with a small serving of whole grain pasta or quinoa and a side salad, this is attractive dish is designed to impress.

    Chef’s Tip: This recipe asks you to butterfly a chicken breast. If you’re not familiar with this technique, don’t worry! This is a simple method that makes it easy to stuff chickens or quickly cook a breast without drying it out. Our friends at the Mr. Food Test Kitchen created this video to demonstrate.


    15 min prep time


    45 min cook time


    6servings


    4 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking dish with cooking spray. Set aside.
    2. In a small bowl, toss together tomatoes, red onion, oregano, red wine vinegar and olive oil.
    3. Butterfly each chicken breast, and open each like a book. Season both sides of all chicken breasts with salt and pepper.
    4. Toss basil and parmesan cheese together in a small bowl and then divide the mixture evenly between each open chicken breast. Fold the chicken breast back in half and place in the baking pan.
    5. Pour the tomato mixture over the chicken breasts and bake for 35-45 minutes (depending on the size of the chicken breasts) or until the internal temperature is 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Italian
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces chicken


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      38g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    roma (plum) tomatoes (seeded and diced)
    3

    small red onion (small dice)
    1/2

    fresh oregano (chopped)
    1 tbsp

    red wine vinegar
    1 tbsp

    olive oil
    1 tbsp

    boneless, skinless chicken breasts
    2 1/4 lbs

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    fresh basil (chopped)
    1/4 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Pear, Ricotta and Pine Nut Cake

    Pear, Ricotta and Pine Nut Cake

    How to Make Pear, Ricotta and Pine Nut Cake

    The combination of golden raisins, pine nuts and orange zest gives this cake a uniquely Sicilian flair. Keep in mind that those same flavors make a great addition to savory whole-grain rice pilafs as well.


    15 min (plus raisin-soaking time) prep time


    40-50 min cook time


    18servings


    1/2-inch slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Grease and flour a 10-inch springform pan.
    2. Place the ricotta and agave nectar in a large bowl and mix until ricotta is smooth.
    3. Beat the egg whites on high speed with sugar until stiff peaks form.
    4. Drain the raisins, pat them dry and dice them. Add the pine nuts, orange zest, raisins, egg yolks and pears to the ricotta mixture, and mix with a wooden spoon until incorporated.
    5. Fold egg whites into ricotta mixture with a spatula, stirring clockwise. (Start at the “3 o’clock” position and turn your wrist counterclockwise until you reach the same point.) Continue folding in the egg whites just until they are incorporated and the mixture is smooth.
    6. Pour the mixture into the prepared pan and hit pan on the counter a few times to release air bubbles. Position a rack in the center of the oven, and bake cake until a knife inserted in the top comes out clean, 40-50 minutes.
    7. Cool to room temperature, sprinkle with confectioners’ sugar and cut into thin wedges to serve.
    Low Sodium
    Italian
    Comfort Food
    Dessert
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    18 Servings



    • Serving Size

      1/2-inch slice


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      65mg

      22%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        19g

    • Protein
      6g

    • Potassium
      230mg
      5%

    Ingredients

    golden raisins (soaked in 3/4 cup orange juice for 20 minutes)
    1 cup

    natural sugar
    1/4 cup

    large egg whites
    4

    skim milk ricotta
    3/4 lbs

    agave nectar (raw)
    2/3 cup

    pine nuts
    6 oz

    Zest of 2 oranges (Grated)
    1

    large egg yolks (whisked until foamy)
    6

    large pears (peeled, diced or grated in a food processor, and drained of excess liquid)
    4

    powdered sugar (for garnish)
    2 tbsp

  • Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    How to Make Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Nothing says the holidays like turkey and sweet potatoes. This delightful dish is full of vitamin A, fiber and healthy fats from the pecans.


    15 min prep time


    6servings


    4 ounces turkey + 6 sweet potato wedges

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray large rectangular baking dish with nonstick cooking spray.

    2. In a medium shallow bowl, whisk together egg and egg whites.

    3. In another medium shallow bowl, combine garlic powder, pepper and pecans.

    4. Dip turkey breast tenderloin in egg mixture and coat well. Dredge turkey in pecan mixture and cover on both sides. Place in baking dish. Discard leftover egg mixture.

    5. In a medium bowl, mix together the sweet potatoes, oil, cinnamon and Splenda Brown Sugar Blend.

    6. Arrange the sweet potatoes around the turkey breast tenderloin in baking dish. Bake for 50 minutes or until done (turkey breast reaches 165 degrees).

    Low Sodium
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces turkey + 6 sweet potato wedges


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      105mg

      35%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      408mg
      9%

    Ingredients

    Nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    pecan chips
    2 oz

    turkey breast tenderloin
    24 oz

    sweet potatoes (6-ounce each, peeled and cut into wedges (about 18 wedges per potato))
    2 med

    olive oil
    1 tbsp

    ground cinnamon
    1/2 tsp

    low-calorie brown sugar substitute
    2 tbsp

  • Peanut Butter Banana Oat Bites

    Peanut Butter Banana Oat Bites

    How to Make Peanut Butter Banana Oat Bites

    These satisfying high-fiber bites make a great snack or quick breakfast. You can freeze a couple bites in a snack-size plastic bag for a grab and go breakfast too!


    15 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

    2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and Splenda Brown Sugar blend.

    3. In a small bowl mix together oats, baking soda and salt. Add milled flaxseed.

    4. Add oat mixture to peanut butter mixture and mix well.

    5. Scoop batter into 1 Tbsp. balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    eggs
    1 whole

    banana(s) (mashed)
    1 med

    peanut butter (heated in microwave for 30 seconds)
    1/2 cup

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free if needed)
    2 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

  • Orange and Walnut Salad

    Orange and Walnut Salad

    How to Make Orange and Walnut Salad

    Serve this light salad as a healthy option at your holiday gathering this year. It’ll provide you with some fresh fruit and veggies – two things that are often missing from the typical holiday spread!


    20 min prep time


    8servings


    about 2/3 cup orange-carrot mixture + 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the greens on a platter. Top with the carrots, onion, and oranges.
    2. For the vinaigrette, whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Drizzle the vinaigrette over the salad. Add salt and pepper to taste, and top with the walnuts.
    4. *Note: The nutrition facts above do not include any added salt.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      about 2/3 cup orange-carrot mixture + 1 cup greens


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      2g

    • Potassium
      285mg
      6%

    Ingredients

    large oranges (peeled and sectioned)
    2

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    large carrots (peeled and thinly sliced)
    2

    fresh orange juice
    2 tbsp

    fresh lemon juice
    2 tbsp

    honey
    1 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    salt and pepper to taste
    1

    walnut pieces
    1/4 cup

  • Open-Faced Sweet Potato “Sandwich”

    Open-Faced Sweet Potato “Sandwich”

    How to Make Open-Faced Sweet Potato “Sandwich”

    You can use this method with any sandwich fillings. Try sliced tomato, basil, and fresh mozzarella cheese, or try ham with spinach and muenster cheese.


    10 min prep time


    25 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set it aside.
    2. Slice one round edge of the sweet potato thinly lengthwise. Slice the other round edge of the sweet potato thinly lengthwise. Discard those slices.
    3. Slice the sweet potato down the middle lengthwise and peel. Repeat for other sweet potato. You will end up with four 1-inch-thick lengthwise slices of sweet potato.
    4. Place on the prepared baking sheet and spray the tops of the sweet potatoes with cooking spray. Bake the sweet potatoes for 10 minutes, then reduce the heat to 350 degrees F.
    5. Flip the sweet potatoes and then lay equal amounts of thinly sliced zucchini and red bell pepper on each sweet potato. Season with the salt-free seasoning.
    6. Cut each slice of swiss cheese in half and top each sweet potato with the swiss cheese. Return the potatoes to the oven for 15 more minutes.
    7. Serve immediately.
    Low Sodium
    Quick & Easy
    Sandwiches
    Lunch
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    red bell pepper (seeded and thinly sliced)
    1

    Swiss cheese (1-ounce each, reduced-fat)
    2 slice

    salt-free seasoning (like Mrs. Dash)
    1 tsp

    small zucchini (thinly sliced lengthwise)
    1

    medium sweet potatoes
    2

    nonstick cooking spray
    1

  • One-Pot Roasted Chicken with Acorn Squash

    One-Pot Roasted Chicken with Acorn Squash

    How to Make One-Pot Roasted Chicken with Acorn Squash

    The apples and cinnamon in this savory one-pot main dish will fill your home with a delicious Autumn aroma.


    5 min prep time


    55 min cook time


    4servings


    1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Season the chicken with the rosemary. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat. Place the chicken in the pot and sear for 3 minutes per side.
    3. Cut the acorn squash in half lengthwise and scoop out the seeds. Cut each half into quarters; discard ends.
    4. Place the acorn squash and apple slices around the chicken. Drizzle the honey evenly over the squash and apple slices and then sprinkle them with cinnamon. Pour the water over the chicken.
    5. Bake for 45 minutes in the oven, uncovered. To serve, pour some of the juices over the chicken, squash, and apples.
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    One Pot
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      615mg
      13%

    Ingredients

    thighs (4-ounce each, boneless, skinless chicken)
    4

    dried rosemary
    1 tsp

    olive oil
    2 tsp

    acorn squash (1-1/4 lbs)
    1

    Granny Smith or other tart apple (cored and sliced)
    1

    honey
    1 tbsp

    ground cinnamon
    1/4 tsp

    water
    1/2 cup