The Super Diabetes Site

Tag: low sodium

  • Chili Lime Corn on the Cob

    Chili Lime Corn on the Cob

    How to Make Chili Lime Corn on the Cob

    Nothing says summer like corn on the cob. It’s an American favorite and this recipe puts a nice twist of flavor into it. Remember, corn is a starchy vegetable, so serve it with some lean protein and a low-carb vegetable like green beans, zucchini or a salad.


    10 min prep time


    20 min cook time


    4servings


    1 cob

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. In a small bowl, mix together the lime juice, lime zest, margarine, and chili powder.
    3. Using a spoon and your hands, spread the margarine mixture evenly over the 4 ears of corn.
    4. Wrap the corn individually in aluminum foil. Grill 20 minutes, turning frequently. Serve hot.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Grilling
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cob


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    lime (zested and juiced)
    1

    light trans-fat-free margarine (softened)
    2 tbsp

    chili powder
    1 tsp

    medium ears corn on the cob (shucked)
    4

  • Chickpea Tabbouleh

    Chickpea Tabbouleh

    How to Make Chickpea Tabbouleh

    Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.


    30 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur, cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
    2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.
    3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      275mg
      6%

    Ingredients

    bulgur wheat
    1/2 cup

    hot water (to cover and soak bulgur)
    1

    fresh parsley ((about 1/2 pound), thick stems removed)
    2 bunch

    fresh mint (minced)
    4 tbsp

    cucumber(s) (peeled, seeded, and diced)
    1/2 cup

    green onion (scallion) (finely minced (about 1/2 cup))
    3

    small tomatoes ((about 1 pound), diced (about 2 1/2 cups))
    3

    medium red bell pepper (seeded and diced (about 1/2 cup))
    1/2

    canned chickpeas (garbanzos) (drained and rinsed)
    1 cup

    fresh lemon juice
    3 tbsp

    olive oil
    3 tbsp

    salt
    1/4 tbsp

  • Cauliflower with Pancetta and Onions

    Cauliflower with Pancetta and Onions

    How to Make Cauliflower with Pancetta and Onions

    Cauliflower is a great nonstarchy vegetable to cook as the holidays come up. Try this savory recipe out that will pair great with some Roasted Turkey and Vegetables.


    10 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tbsp. of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for about 8 minutes. Add in the cauliflower, salt, pepper, and bay leaf.
    2. Add in the water, cover and raise the heat to medium. Cook for about 10 to 15 minutes, stirring occasionally until the cauliflower is tender and lightly browned. Remove and discard the bay leaf. Add the cauliflower to a serving bowl. Mix together the remaining olive oil and lemon juice, and add to the cauliflower, mixing well. Top with the crisp pancetta.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    olive oil (divided)
    2 tbsp

    pancetta (sliced)
    3 oz

    onion(s) (thinly sliced)
    1 med

    cauliflower (about 1 1/4 pounds, trimmed and cut into florets (about 6 cups))
    1 small

    salt and pepper to taste
    1 pinch

    bay leaves
    1 whole

    water
    2 tbsp

    fresh lemon juice
    1 tbsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Caribbean Bean Dip

    Caribbean Bean Dip

    How to Make Caribbean Bean Dip

    Make this dip and store it in the fridge so you can snack on it with some fresh veggies throughout the week. You can also enjoy it with baked tortilla chips or pita wedges if it fits with your meal plan.


    8servings


    3½ Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree all ingredients except the green onion in a blender until smooth. Top with green onion and serve with tortilla chips or fresh vegetables.
    Low Sodium
    Low Carb
    Caribbean
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      3½ Tbsps.


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      3g

    Ingredients

    organic black beans (15.5-ounce, drained)
    1 can

    Hass avocado (peeled and sliced)
    1/2

    lemon juice
    3 tbsp

    cilantro (roughly chopped)
    2 tbsp

    ground cayenne red pepper
    1/4 tsp

    ground cumin
    1/4 tsp

    sea salt, or to taste
    1/4 tsp

    green onions (thinly sliced)
    3 tbsp

  • Butternut Squash Gratin

    Butternut Squash Gratin

    How to Make Butternut Squash Gratin

    This rich side dish is oh-so-creamy and satisfyingly cheesy but 1 serving is still less than 100 calories.


    15 min prep time


    70 min cook time


    8servings


    1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and place it face down in a 9×13-inch baking dish. Pour the water over the squash and bake for 45 minutes.

    2. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray.

    3. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces.

    4. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently.

    5. Stir in 1/4 cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted.

    6. Pour the sauce over the butternut squash and sprinkle the remaining 1/4 cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

    Veggie Rich
    Low Sodium
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      5g

    • Potassium
      423mg
      9%

    Ingredients

    butternut squash
    2 lbs

    water
    1 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    half-and-half (fat-free)
    2 cup

    Parmesan cheese (shredded, divided)
    1/2 cup

    black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Stuffed Peppers

    Budget-Friendly Stuffed Peppers

    How to Make Budget-Friendly Stuffed Peppers

    Make this whole dish the night before and hold in the refrigerator until you are ready to serve. Just heat them up in the oven or in the microwave and you’ll have dinner for the whole family in no time. They’re also delicious when eaten cold!


    20 min prep time


    1 hr 15 min cook time


    6servings


    1 stuffed pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.
    2. Add lentils, water, ginger, garlic and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool.
    3. While lentils are cooking, mix ground chicken, cilantro, salt, ground black pepper and cayenne pepper in a medium bowl and set aside.
    4. Cut the tops off of the peppers and cut out seed pod (save the tops). Clean out the ribs and any seeds from the inside of the peppers and line the peppers cut side up in a baking dish. Set the tops off to the side. (Note: If the peppers won’t sit upright, trim just a little bit off the bottom of the peppers to even it out so it will sit up straight. Try not to cut a hole in the bottom so the mixture inside does not fall out).
    5. Once the lentils have cooled, stir them in to the chicken mixture and mix well to incorporate.
    6. Fill each pepper with the chicken and lentil mixture but do not pack the mixture in tightly. Just gently fill to the top.
    7. Place each pepper top back on to the peppers filled with the chicken and lentil mixture, then pour the chicken broth into the bottom of the pan.
    8. Bake for 1 hour or until the internal temperature of the chicken mixture is 165 degrees.
    Veggie Rich
    Fiber Focused
    Low Sodium
    Lunch
    Main Dish
    Dinner
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 stuffed pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      930mg
      20%

    Ingredients

    red or brown lentils
    1 cup

    water
    2 cup

    fresh ginger (grated)
    1 tbsp

    garlic (minced)
    2 clove

    turmeric
    1 tsp

    lean ground chicken
    1 lbs

    fresh cilantro (chopped)
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    small bell peppers ((any color or assorted colors))
    6

    low sodium chicken broth
    1/2 cup

  • Budget-Friendly Pastitsio (Greek Lasagna)

    Budget-Friendly Pastitsio (Greek Lasagna)

    How to Make Budget-Friendly Pastitsio (Greek Lasagna)

    This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.


    30 min prep time


    60 min cook time


    12servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a 9×13-inch baking sheet with cooking spray. Set aside.
    2. Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
    3. Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
    4. Stir in parsley and set aside.
    5. Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
    6. Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    7. Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
    8. In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
    9. Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown. Let cool for 15-20 minutes, the cut into 12 equal slices.
    Fiber Focused
    Low Sodium
    Comfort Food
    Mediterranean
    Holidays & Entertaining
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      530mg
      11%

    Ingredients

    nonstick cooking spray
    1

    onion(s) (diced)
    1 med

    lean ground turkey (93% fat-free)
    20 oz

    ground cinnamon
    2 1/2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    tomato sauce (low sodium, 15-oz cans)
    2 can

    fresh parsley (chopped)
    1 tbsp

    whole wheat penne pasta
    1 lbs

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    2 cup

    ground nutmeg
    1/8 tsp

    Parmesan cheese (freshly grated )
    1/3 cup

    eggs
    1

  • Budget-Friendly Pork Chops with Peach Salsa

    Budget-Friendly Pork Chops with Peach Salsa

    How to Make Budget-Friendly Pork Chops with Peach Salsa

    Take advantage of seasonal produce and pair this mouth-watering salsa sweet-and-savory salsa with pork chops. It would also be great over chicken or fish. For a more intensely flavored salsa, grill the peaches, bell pepper, and onion along side the pork chop before chopping and mixing them together for the salsa.

    Watch How to Make Pork Chops with Peach Salsa

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    Powered by Homemade


    20 min prep time


    8 min cook time


    4servings


    1 pork chop + 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill. Season pork chops with pepper, garlic powder and oregano. Grill pork chops over medium heat for 3-4 minutes per side or until done.

    2. In a small bowl, mix together the peaches, bell pepper, red onion, vinegar, oil, and cilantro.

    3. Top each cooked pork chop with about 1/4 cup salsa mixture and serve.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Grilling
    Dinner
    Main Dish
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pork chop + 1/4 cup salsa


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      22g

    • Potassium
      510mg
      11%

    Ingredients

    lean boneless pork chops
    1 lb (4 chops)

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    dried oregano
    1 tsp

    peaches (pitted and diced)
    2 med

    green bell pepper (finely diced)
    1/2 whole

    red onion (finely diced)
    1/3 cup

    rice wine vinegar
    1 tbsp

    olive oil
    1 tsp

    fresh cilantro (chopped)
    1 tsp