The Super Diabetes Site

Tag: lunch

  • Roasted Beet, Tahini, and Greek Yogurt Dip

    Roasted Beet, Tahini, and Greek Yogurt Dip

    How to Make Roasted Beet, Tahini, and Greek Yogurt Dip

    Beautiful, fresh beets of any color take center stage in this unique vegetarian dish. To prepare raw beets, peel them, cut them into quarters, and boil or roast them until fork-tender. You can prepare large batches of beets at one time to use for this recipe, in salads, or to eat by themselves, drizzled with a little bit of olive oil and sprinkled with salt.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beets in a food processor. Add the tahini, olive oil, salt, and yogurt to the food processor. Pulse until the mixture is smooth.
    2. Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than 1/4 cup).
    3. Scrape down the sides of the food processor, then puree for 1 to 2 minutes, or until the dip is extremely creamy.
    4. Spoon onto a small, round dish, and serve immediately. (If desired, use the back of the spoon to create a smooth top on the dip and make dents in the top, filling them with olive oil.) Store in a lidded container in the refrigerator for up to a week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      55mg
      1%

    Ingredients

    cooked beets
    1 cup

    tahini
    1/3 cup

    extra-virgin olive oil
    2 tsp

    sea salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    water
    1 tbsp to 1/4 cup as needed

  • Quinoa, Arugula, and Apricot Salad

    Quinoa, Arugula, and Apricot Salad

    How to Make Quinoa, Arugula, and Apricot Salad

    Pair this flavorful salad with a simple protein like roasted salmon or grilled chicken for a complete meal. 


    10 min prep time


    4servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, toss together the quinoa, apricots, onion, pine nuts, feta cheese, and lemon juice.

    2. Place 1 cup of the arugula in a salad bowl and drizzle with ½ tsp of the olive oil. Toss lightly to coat, then top with ¼ of the quinoa mixture (about 1/3 cup) and season with pepper to taste.

    3. Repeat for the remaining three salads.

    Low Sodium
    Veggie Rich
    Salads
    Vegetarian
    Sides
    Foodie
    Dessert
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      5g

    • Potassium
      360mg
      8%

    Ingredients

    warm, cooked quinoa
    1 cup

    dried apricots (chopped)
    8 whole

    diced onion
    1/4 cup

    toasted pine nuts
    2 tbsp

    feta cheese
    3 tbsp

    lemon (juiced)
    1/2 whole

    arugula
    4 cup

    olive oil (divided)
    2 tsp

    black pepper
    to taste

  • Mediterranean Chicken Pita

    Mediterranean Chicken Pita

    How to Make Mediterranean Chicken Pita

    Repurpose leftover chicken on this simple and delicious sandwich! It’s a perfect quick and easy work-from-home lunch, or a busy weeknight dinner. If you don’t have tzatziki sauce, you could use plain Greek yogurt instead.

    Double Up: Use leftovers from our Greek Yogurt-Marinated Chicken recipe for even more flavor!


    10 min prep time


    4servings


    1 pita pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium mixing bowl, mix together the chicken and tzatziki sauce.
      Stuff ½ cup of the chicken mixture into each pita pocket.
    2. Top each filled pita pocket with ¼ cup cucumbers, ¼ cup tomatoes, and 2 Tbsp sliced almonds.
    Mediterranean
    Quick & Easy
    No Cook
    Main Dish
    Lunch
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita pocket


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      26g

    • Potassium
      510mg
      11%

    Ingredients

    cubed cooked chicken
    2 cup

    low-fat tzatziki sauce or nonfat plain Greek yogurt
    1/2 cup

    whole grain pocket style pitas (cut in half to make 4 pita pockets)
    2

    diced cucumber
    1 cup

    diced tomato
    1 cup

    unsalted, sliced dry-roasted almonds
    1/2 cup

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Spinach and Turkey Meatballs

    Spinach and Turkey Meatballs

    How to Make Spinach and Turkey Meatballs

    Serve up these tender meatballs for a fun twist on Italian night! Serve over zucchini noodles for a lower carb dish.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    20 min prep time


    20 min cook time


    6servings


    4 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Place all ingredients (except cooking spray) in a large mixing bowl and mix together thoroughly.
    3. Spray a 9×13-inch baking pan with cooking spray. Roll meat mixture into 24 golf ball-sized meatballs (about 2 tbsp each) and place the balls evenly spaced on the baking pan. Bake in the oven for 20 minutes.
    4. Remove meatballs from the oven and serve hot. Enjoy with 3/4 cup whole wheat pasta and 1/3 cup of your favorite tomato sauce, if desired.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Italian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      4 meatballs


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      90mg

      30%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      320mg
      7%

    Ingredients

    lean ground turkey
    1 lbs

    egg
    1

    freshly grated parmesan cheese
    3 tbsp

    whole-wheat bread crumbs
    1/2 cup

    garlic (minced)
    2 clove

    dried basil
    2 tsp

    fresh ground black pepper
    to taste

    frozen chopped spinach (thawed and water squeezed out)
    10 oz

    nonstick cooking spray
    1

  • Caldo Verde (Green Soup)

    Caldo Verde (Green Soup)

    How to Make Caldo Verde (Green Soup)

    This classic Portuguese Soup is satisfying in every way. Traditionally, the soup is done with water, but chicken stock adds greater depth of flavor in this recipe. Chicken sausage instead of the traditional chorizo makes for a more diabetes-friendly dish. The kale adds a vibrant green color that gives Caldo Verde it’s name. Feel free to play with different types of greens like collard greens or spinach.
    *Look for fully cooked chicken sausage (your choice of flavor) with <500 mg sodium per 3 oz link.


    20 min prep time


    40 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 tablespoons of olive oil in a large soup pot, add the sausage and cook until it’s lightly golden all over, about 5 minutes. Using a slotted spoon, remove the sausage from the pan, transfer to a bowl and cover with aluminum foil to keep warm.
    2. Meanwhile, add the remaining 1 tablespoon olive oil to the pan. Add the garlic and cook until it just starts to turn golden, about 2 minutes. Add the onions and cook, stirring frequently, until it’s soft and translucent, about 4 minutes. Then add the potatoes and mix well, allowing them to get hot, stirring occasionally with a wooden spoon, about 4 minutes.
    3. Add the cooked sausage back to the pot along with the chicken stock. Cover the pot and bring the soup to a boil, then lower the heat and simmer gently until the potatoes are just cooked and fork-tender, about 15 minutes.
    4. Add the greens and cook at a gentle simmer until the kale is bright green and wilted, about 5 minutes. If you want to prepare the soup ahead of time, hold the kale and add just 5 minutes before serving. Season with salt, black pepper, and a pinch of cayenne pepper for heat.
    Latin American
    Budget Friendly
    Dinner
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      12g

    • Potassium
      530mg
      11%

    Ingredients

    olive oil
    3 tbsp

    lower sodium chicken sausage* (sliced into coins or half moons)
    3/4 lbs

    garlic (minced)
    3 clove

    large onion (diced)
    1

    Yukon gold potatoes (peeled and cut into 1/2-inch chunks)
    1 lbs

    low-fat, reduced-sodium chicken broth
    6 cup

    lucinato kale or other greens (stems discarded and roughly chopped)
    1/2 lbs

    kosher salt
    1/2 tsp

    black pepper
    1 pinch

    cayenne pepper
    to taste

  • Veggie Baked Ziti

    Veggie Baked Ziti

    How to Make Veggie Baked Ziti

    Enjoy a vegetarian twist on this favorite pasta dish!

     


    10 min prep time


    30 min cook time


    12servings


    1 piece (about 3×3 inches)

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare pasta according to package instructions, omitting any added salt or fat. Preheat oven to 375 degrees F.

    2. Heat olive oil in a large skillet over medium heat. Add onion and saute for 4 minutes. Then add zucchini and red pepper and saute another 5-7 minutes or until veggies are cooked through.

    3. While veggies are cooking, whisk together ricotta, egg, Parmesan, and pepper in a small bowl.

    4. Add diced tomatoes to cooked veggie mixture and heat through. Stir in basil, pasta, and ricotta mixture.

    5. Spray a 9×13-inch baking dish with cooking spray, pour in ziti mixture, and sprinkle mozzarella over the top. Bake for 25 minutes and serve immediately.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 piece (about 3×3 inches)


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      8g

    • Potassium
      316mg
      7%

    Ingredients

    whole wheat penne pasta
    8 oz

    olive oil
    2 tsp

    chopped onion
    1 cup

    sliced zucchini
    2 cups

    chopped red bell pepper
    1 cup

    fat-free ricotta cheese
    1 cup

    egg
    1

    shredded Parmesan cheese
    1/4 cup

    black pepper
    to taste

    no-salt-added diced tomatoes
    1 (14.5 oz) can

    chopped fresh basil
    1/2 cup

    nonstick cooking spray
    1

    shredded part-skim mozzarella cheese
    2/3 cup

  • Red Pepper Quinoa

    Red Pepper Quinoa

    How to Make Red Pepper Quinoa

    Enjoy this grain and bean salad that is perfect with simple protein entrees at dinnertime and even better for lunch the next day.


    10 min prep time


    20 min cook time


    5servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa in water according to package instructions, omitting any added salt.

    2. While the quinoa is cooking, saute onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saute until kale is wilted, about 5 more minutes.

    3. Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.

    Low Sodium
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      360mg
      8%

    Ingredients

    tricolor quinoa
    1/2 cup

    water
    1 cup

    chopped onion
    1/4 cup

    garlic (minced)
    2 clove

    red bell pepper (chopped)
    1 whole

    olive oil
    2 tsp

    kale
    2 cup

    cannellini beans (drained and rinsed)
    1/3 cup

    walnuts
    1/3 cup

    white cooking wine or lemon juice
    1 tbsp

    balsamic vinegar
    1 tbsp

  • Roasted Brussels Sprouts and Butternut Squash

    Roasted Brussels Sprouts and Butternut Squash

    How to Make Roasted Brussels Sprouts and Butternut Squash

    Roasting veggies brings out their sweetness as they develop a caramelized coating. Try roasting any of your favorite vegetables and experiment with different herbs for variety. To save time when cooking with butternut squash, buy prepackaged squash and cut down larger chunks.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    10 min prep time


    25 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F.
    2. Slice Brussels sprouts in half. Cut larger pieces of squash into 1-inch cubes.
    3. Place sprouts and squash in a large bowl and drizzle with olive oil. Stir in thyme, and toss to coat.
    4. Spread the sprouts and squash in a single layer in a baking pan and bake for 25 minutes, until the veggies are tender and beginning to brown.
    Veggie Rich
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh Brussels sprouts
    12 oz

    butternut squash (about 3 1/2 cups)
    20 oz

    olive oil
    1 tbsp

    dried thyme
    2 tsp

  • Garbanzo Bean and Arugula Salad

    Garbanzo Bean and Arugula Salad

    How to Make Garbanzo Bean and Arugula Salad

    This recipe is a simple and delicious combination of peppery arugula and sweet sundried tomatoes.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 

     


    15 min prep time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine garbanzo beans, drained tomatoes, and garlic in a salad bowl.
    2. Mix in arugula. Let sit for 10 minutes to slightly wilt the arugula leaves before serving.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Dinner
    Foodie
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      7g

    • Potassium
      400mg
      9%

    Ingredients

    fresh arugula
    2 cup

    garlic (minced)
    1 clove

    sundried tomatoes packed in olive oil and italian herbs (drained)
    1/4 cup

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15.5 oz) can