The Super Diabetes Site

Tag: lunch

  • Unstuffed Cabbage Soup

    Unstuffed Cabbage Soup

    How to Make Unstuffed Cabbage Soup

    Do you love stuffed cabbage, but don’t have time to make it? This high-fiber soup is so easy and packs in all the flavors of traditional stuffed cabbage.


    5 min prep time


    25 min cook time


    6servings


    1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
    2. Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
    Lunch
    Dinner
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 3/4 cups


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.7g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      20g

    • Potassium
      670mg
      14%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    lean ground turkey
    1 lbs

    green cabbage (chopped)
    1/2

    canned tomatoes (crushed)
    1 1/2 cup

    unsalted chicken broth
    32 oz

    water
    2 cup

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

    instant brown rice
    1 cup

  • Tuscan Vegetable Stew

    Tuscan Vegetable Stew

    How to Make Tuscan Vegetable Stew

    You don’t need to be a vegetarian to enjoy a hearty vegetable stew. This recipe is for all vegetable lovers. It’s similar to the iconic Tuscan stew Ribollita, but simpler, carb-friendlier, and herbier. The traditional chicken broth provides a richer, more savory taste than vegetable broth, but either is fine to use for this stew.


    20 min prep time


    40 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a stockpot over medium heat. Add the onion and 1⁄4 teaspoon of the salt and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute.

    2. Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.

    3. Add the bean purée, kale, tomatoes, rosemary, pepper, and the remaining 2 3/4 cups broth and 1 teaspoon salt to the stockpot and bring to a boil over high heat. Reduce heat to medium low and simmer, covered, until the kale is tender, about 20 minutes. Stir in the bread, parsley, and the remaining beans, and simmer, uncovered, for 5 minutes to complete the cooking process.

    4. Ladle into individual bowls and serve.

    Veggie Rich
    Fiber Focused
    Italian
    Main Dish
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      590mg

      26%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      13g

    • Potassium
      855mg
      18%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    large red onion (chopped)
    1 1/2 whole

    sea salt (divided)
    1 1/4 tsp

    large cloves garlic (minced)
    2 clove

    can no-salt-added cannellini or other white beans (drained, divided)
    1 can

    low-sodium chicken or vegetable broth (divided)
    3 1/2 cup

    chopped lacinto kale or savoy cabbage ((6 ounces))
    6 cup

    grape tomatoes
    1 pints

    fresh rosemary (finely chopped )
    2 tsp

    black pepper (freshly ground)
    3/4 tsp

    day-old whole-grain bread (cut into 3/4-inch cubes)
    2 1/2 slice

    flat leaf parsley (chopped fresh)
    1/2 cup

  • Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    How to Make Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    Classic in flavor and simplicity, these chicken sticks are wonderful served over orzo pasta, risotto, or a salad. Chef Steve Petusevsky loves them over an arugula salad sprinkled with Parmesan cheese. Fennel seeds give the chicken a very aromatic quality and sweet flavor.


    25 min prep time


    12 min cook time


    4servings


    1⁄4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine oil, lemon juice, garlic, fennel seeds, red chili flakes, oregano, and vinegar in a medium bowl and put into a large tightly sealed plastic bag. Marinate at least 15 minutes room temperature or overnight in the refrigerator for best results.
    2. Thread the chicken cubes on skewers, either alone or with chunks of your favorite vegetables such as red onion, bell pepper, or zucchini.
    3. Preheat grill to medium-high heat and place on grill grate. Cook as per directions for direct heat method (page 3) for 10–12 minutes, turning occasionally, until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Grilling
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1⁄4 recipe


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      220mg
      5%

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    Juice of 1 lemon
    1

    garlic (minced)
    2 clove

    fennel seeds (crushed)
    2 tsp

    crushed red pepper flakes (crushed)
    1/2 tsp

    fresh oregano (minced)
    1 tbsp

    balsamic vinegar
    1 tbsp

    chicken breasts (boneless, skinless, cut into 1-inch cubes)
    1 lbs

  • Tuscan Seafood Stew (Cacciucco Livornese)

    Tuscan Seafood Stew (Cacciucco Livornese)

    How to Make Tuscan Seafood Stew (Cacciucco Livornese)

    This recipe is said to be the ancestor of San Francisco’s famous Cioppino stew. This version comes from the western Tuscan town of Livorno, located on the sparkling Ligurian Sea. When making fish soup, local fishermen would traditionally use the fish left behind after more valuable fish have sold. Use your favorite seafood combination to come up with the version of this dish you like best.


    15 min prep time


    1 hr cook time


    8servings


    Approximately 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a 6-quart saucepan over medium heat. Add parsley, sage, chile flakes, and minced garlic, and cook until fragrant, about 1 minute. Add calamari and octopus and cook, stirring occasionally, until seafood is opaque, about 4 minutes. Add tomato paste, stir well, and cook until paste has darkened slightly, about 1 minute. Add wine and cook, stirring often, until the liquid has evaporated, about 20 minutes.
    2. Add tomatoes along with their juice, season with pepper, and cook, stirring occasionally, until seafood is tender, about 10 minutes. Stir in stock, cover, and simmer for 10 minutes.
    3. Add monkfish and cook, covered, until fish is just firm, about 5 minutes. Add mullet and shrimp to the pot, and scatter mussels over top. Cook, covered, without stirring (so as not to break up the seafood), until the mullet is just cooked through and the mussels have just opened, about 10 minutes.
    4. Ladle stew into bowls and serve.
    Low Carb
    Italian
    Lunch
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      Approximately 1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      240mg

      80%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      47g

    • Potassium
      1110mg
      24%

    Ingredients

    olive oil
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    fresh sage (minced)
    1 tbsp

    crushed red pepper flakes
    1/2 tsp

    garlic (minced)
    5 clove

    fresh calamari
    12 oz

    baby octopus, cleaned, and cut into 1-inch pieces, if desired
    12 oz

    tomato paste (unsalted)
    1 tbsp

    dry white wine
    1 cup

    tomato(es) (chopped fresh tomatoes, juice reserved)
    2 cup

    black pepper
    1/4 tsp

    water (or low-sodium seafood stock)
    1 cup

    monkfish fillet, cut into 2-inch pieces
    1

    mullet or other white fish fillet (cut into 2-inch pieces)
    1 med

    shrimp (large, shell-on )
    12 oz

    mussels (with shells) (scrubbed and debearded)
    12 oz

  • Turkey Tostadas

    Turkey Tostadas

    How to Make Turkey Tostadas

    Serve this dish with a salad and your favorite salsa.


    30 min prep time


    30 mintues cook time


    6servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking sheet with cooking spray. Set aside.
    3. Coat a large sauté pan with cooking spray over high heat. Add turkey and sauté until beginning to brown, about 7-9 minutes. Add the black beans and heat through.
    4. Add chili powder, cumin, red pepper flakes, garlic, salt and black pepper. Saute an additional 2-3 minutes. Add spinach and cook until wilted, about 3 minutes.
    5. Add both cheeses an chicken broth and stir until cheese is melted.
    6. Lay six corn tortillas on the prepare baking sheet. Spoon the turkey mixture evenly over each tortilla. Bake for 15 minutes or until tortilla is crispy.
    7. Top each tostado with 1 cup shredded lettuce, 1/2 a tomato and 1 Tbsp. Greek Yogurt.
    Mexican/Southwestern
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      890mg
      19%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 lbs

    black beans (drained and rinsed)
    1 (15-oz) can

    cumin
    1 tsp

    chili powder
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    garlic (minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    baby spinach
    6 oz

    Laughing Cow Light Original Cheese Wedges
    2 wedges

    reduced fat, shredded Mexican style cheese
    1/4 cup

    low sodium chicken broth
    1/4 cup

    corn tortillas
    6

    shredded lettuce
    6 cup

    tomatoes (seeded and diced)
    3

    Plain Nonfat Greek yogurt
    6 tbsp

  • Turkey Stroganoff

    Turkey Stroganoff

    How to Make Turkey Stroganoff

    No need to eat a whole turkey on Thanksgiving Day! Save some leftovers to use in other recipes like this one. Get some new meals while also watching your portions as part of your diabetes management!


    15 min prep time


    15 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters and thinly slice.
    2. Meanwhile, lightly coat large nonstick skillet with nonstick cooking spray and set over medium-high heat. Sauté onion 2 minutes. Add mushrooms and sauté until mushrooms are tender, about 5-6 minutes. Transfer to large bowl.
    3. Melt butter in skillet over medium heat. Add flour and cook for 1 minute, continuously stirring. Gradually whisk in broth. Cook, stirring with wooden spoon, until sauce thickens and boils, about 4 minutes.
    4. Reduce heat to low. Blend in sour cream and mustard. Return turkey and reserved vegetables with accumulated juices to skillet. Cook until heated through (do not boil). Divide noodles among plates and spoon stroganoff on top.
    Holidays & Entertaining
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.2g

        16%

    • Cholesterol
      90mg

      30%

    • Sodium
      205mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    Ingredients

    egg noodles
    8 oz

    poppy seed
    2 tsp

    turkey breast (fresh roasted, cut into 2 x 1/2-inch strips)
    12 oz

    salt, to taste
    1

    freshly ground black pepper
    1/2 tsp

    Portobello mushrooms (4 ounces each)
    2

    small red onion (thinly sliced)
    1

    butter
    1 tbsp

    all-purpose flour
    1 1/2 tbsp

    beef broth (reduced-sodium)
    1 1/2 cup

    sour cream (reduced-fat)
    1/2 cup

    Dijon Mustard
    1 1/2 tsp

  • Turkey Skillet Casserole

    Turkey Skillet Casserole

    How to Make Turkey Skillet Casserole

    With this hearty dish, the pasta cooks right in the sauce for a quick and easy one-pot meal. Turkey, mushrooms, and spinach give it a light touch. Instead of fresh turkey, you could use leftover turkey from a Thanksgiving feast! For a lower-carb version, use zucchini noodles instead of linguini.


    5 min prep time


    10 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
    2. Add the pasta sauce, water, mushrooms and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
    3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
    4. Cook’s Tip: It’s important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
    Fiber Focused
    Quick & Easy
    Dinner
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      110mg

      37%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      56g

    Ingredients

    canola oil
    2 tsp

    boneless turkey breast (cut into 1-inch pieces)
    3/4 lbs

    frozen chopped onion
    3/4 cup

    garlic (minced)
    2 tsp

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    pasta sauce (reduced-sodium, no-sugar-added)
    3/4 cup

    water
    1/2 cup

    sliced baby bella mushrooms
    2 cup

    fresh whole-wheat linguine (broken into 4-5 inch pieces)
    3 oz

    ready-to-eat spinach (washed)
    2 cup

    fresh basil (torn into bite-size pieces)
    1/2 cup

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

    sour cream (reduced-fat)
    3 tbsp

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

    kidney beans (rinsed and drained)
    1 (15-oz) can

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Tuna Salad with Chickpeas

    Tuna Salad with Chickpeas

    How to Make Tuna Salad with Chickpeas

    This Tuna Salad with Chickpeas is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise – you’ll be surprised that you can’t taste the difference.


    10 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together yogurt, mayonnaise and lemon juice.

    2. In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.

    3. Serve tuna salad on your choice of lettuce, whole-wheat bread or crackers.

    Low Carb
    Seafood
    Easy Pantry Recipes
    Salads
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      12g

    Ingredients

    fat-free plain yogurt
    3 tbsp

    light mayonnaise
    1/4 cup

    lemon (juiced)
    1/2 whole

    red bell pepper (diced)
    1/2 large

    celery (diced)
    2 stalks

    onion(s) (finely diced)
    1/4 cup

    chickpeas (garbanzo beans) (rinsed and drained)
    1 cup

    tuna flavorseal pouches (6.4 ounce each, in water)
    2 whole

    black pepper
    1/4 tsp

  • Turkey and Avocado Wrap

    Turkey and Avocado Wrap

    How to Make Turkey and Avocado Wrap

    This quick and delicious wrap is perfect for a work-from-home lunch. When making a wrap, try adding lots of different textures, as done here, for maximum flavor and satisfaction.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together avocado and Greek yogurt.
    2. Spread avocado mixture evenly onto 4 tortillas.
    3. Top each tortilla with 3 ounces turkey, 1 Tsp. sunflower seeds, 2 slices tomato and 1/4 cup lettuce.
    Fiber Focused
    Quick & Easy
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      550mg
      12%

    Ingredients

    avocado (mashed)
    1/2

    Greek yogurt
    2 tbsp

    large low-carb tortillas
    4

    no-salt-added deli-style turkey breast
    12 oz

    sunflower seeds
    4 tsp

    tomato(es) (sliced)
    1

    shredded lettuce
    1 cup