The Super Diabetes Site

Tag: lunch

  • Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    How to Make Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farro is a classic Italian grain that has started gaining popularity in the U.S. Add some canned cannellini beans to this recipe, but be sure to rinse and drain the beans!


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently.
    2. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer for 30 minutes.
    3. Add spinach, beans and tomatoes, and bring to a boil. Reduce heat and simmer for 5 minutes. Discard bay leaves and serve. Garnish each serving with cheese.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Sides
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      815mg
      17%

    Ingredients

    leek (chopped)
    1 cup

    onion(s) (chopped)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    carrot(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    uncooked farro (rinsed and drained)
    3/4 cup

    salt
    1/2 tsp

    freshly ground black pepper
    1/2 tsp

    chicken stock (14.5-ounce, reduced-sodium)
    1 can

    bay leaves
    2

    fresh thyme
    1 sprig

    spinach (chopped)
    2 cup

    cooked cannellini beans
    2 cup

    tomato(es) (14.5-ounce, diced, undrained, reduced-sodium)
    1 can

    parmigiano-reggiano cheese (grated, 1 ounce)
    1/4 cup

  • Egg Souffle

    Egg Souffle

    How to Make Egg Souffle

    This is a light and fluffy egg soufflé with added veggies.


    15 min prep time


    4servings


    ¼ of souffle

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Coat a sauté pan with cooking spray over medium heat. Sauté the kale and onions until the onions are just cooked through, about 5-6 minutes. Add the salt (optional), Herbs d’Provence, and turkey sausage. Set aside to cool.
    3. Once the vegetables and meat are cool, stir in the egg substitute and set aside.
    4. In a clean bowl, combine the egg whites and cream of tartar. Using an electric mixer, whip the egg whites to stiff peaks.
    5. Gently fold the egg whites into the egg and vegetable mixture, and pour it into a 2 1/2 quart round baking dish. (You can also use an 8-inch square dish. Be sure not to coat baking dish with cooking spray or the soufflé will not rise.)
    6. Bake for 30 minutes. Cut the soufflé into four equal pieces and serve immediately.
    7. Note: The soufflé will fall a little once removed from the oven, this is normal.
    Low Carb
    Comfort Food
    French
    Dinner
    Lunch
    Foodie
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      ¼ of souffle


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      25mg

      8%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      475mg
      10%

    Ingredients

    nonstick cooking spray
    1

    fresh kale (chopped)
    2 cup

    small onion (thinly sliced)
    1/2

    salt (optional)
    1/2 tsp

    herbs d’provence
    1/2 tsp

    cooked turkey sausage crumbles
    1 cup

    egg substitute (NOTE: I used egg beaters)
    1 cup

    egg whites
    4

    cream of tartar
    1/2 tsp

  • Eggplant and Chickpea Stew

    Eggplant and Chickpea Stew

    How to Make Eggplant and Chickpea Stew

    This tasty vegetarian entrée gets its unique flavor from the combination of garlic, onions and spices. These help you maximize flavor without adding as much salt.


    5 min prep time


    75 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons olive oil in a large saucepan over medium heat. 

    2. Add diced onions and garlic, and cook until onions are soft. 

    3. Stir in the eggplant, chickpeas, cumin, cinnamon, coriander, tomatoes, salt, and pepper. Increase heat to high, and bring to a boil. 

    4. Reduce heat to low, and cover the pot. Cook the stew for 45 minutes to 1 hour or until eggplant is very tender.

    5. Meanwhile, heat remaining 2 teaspoons olive oil and add onion slices. Fry until golden, and remove from heat. 

    6. When stew is finished, place in serving bowls and top with fried onions and cilantro.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      10g

    • Potassium
      1016mg
      22%

    Ingredients

    Extra Virgin Olive Oil (divided)
    4 tsp

    yellow onion (1 diced and 1 sliced)
    2 med

    garlic (minced)
    3 clove

    eggplant (cubed)
    1 lbs

    chickpeas (garbanzo beans) (no-salt-added)
    2 cup

    cumin
    1 tsp

    ground cinnamon
    1 tsp

    ground coriander
    1 tsp

    canned tomatoes (no-salt added, diced or chopped)
    28 oz

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    cilantro (freshly chopped)
    1/4 cup

  • Edamame and Pasta with Feta

    Edamame and Pasta with Feta

    How to Make Edamame and Pasta with Feta

    Serve up this unique pasta dish with some lightly dressed greens. It also makes a great lunch that you can bring to the office.


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
    2. In a small bowl, combine the tomatoes, olives, basil, rosemary (optional), garlic, and pepper flakes. Toss to blend and set aside.
    3. Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all, top with feta, and mound the tomato mixture in the center.
    Fiber Focused
    Italian
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    Ingredients

    uncooked whole-grain penne or rotini pasta
    4 oz

    fresh or frozen shelled edamame
    8 oz

    grape tomatoes (quartered)
    1 1/2 cup

    Kalamata olives (pitted, coarsely chopped)
    16

    chopped fresh basil leaves, or 2 Tsps. dried basil leaves
    2 tbsp

    rosemary leaves (crumbled (optional))
    1/2 tsp

    medium garlic (minced)
    1 clove

    crushed red pepper flakes (optional)
    1/8 tsp

    medium lemon (halved, optional)
    1

    feta cheese (reduced-fat, crumbled)
    2 oz

  • Egg and Avocado Toasts

    Egg and Avocado Toasts

    How to Make Egg and Avocado Toasts

    This avocado toast gets a boost of protein by adding a poached egg and a dollop of Greek yogurt. Serve these low-cost egg toasts with a green salad tossed in a light balsamic vinaigrette for a balanced breakfast or lunch filled with protein, veggies, and healthy fats.

     


    15 min prep time


    4servings


    1 toast

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
    2. Toast the bread and spread each piece with 1/4 of the mashed avocado.
    3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 toast


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      330mg
      7%

    Ingredients

    eggs
    4

    hearty whole grain bread
    4 slice

    avocado (mashed)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Dijon Chicken w/ Zucchini & Tomatoes

    Dijon Chicken w/ Zucchini & Tomatoes

    How to Make Dijon Chicken w/ Zucchini & Tomatoes

    This chicken dish would go great served over quinoa. Quinoa is a gluten-free, whole-grain that is packed full of protein and cooks in about 15 minutes. You can now find it at most grocery stores.


    10 min prep time


    4servings


    1 chicken breast plus 3/4 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. In a small bowl combine zucchini, tomatoes, olive oil, 1/8 Tsp. black pepper and toss to coat. Set aside.
    2. In another small bowl mix together lemon juice and Dijon mustard. Set aside
    3. Season chicken breasts on both sides with 1/8 Tsp. pepper, garlic powder and oregano. Place chicken breasts in baking dish and brush top with mustard mixture. Sprinkle with Parmesan cheese.
    4. Pour zucchini and tomatoes around chicken in baking dish. Bake for 30 minutes or until done.
    Low Carb
    French
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast plus 3/4 cup vegetables


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      27g

    Ingredients

    nonstick cooking spray
    1

    medium zucchini (cut into 1/4-inch rounds)
    2

    grape tomatoes
    10 oz

    olive oil
    1 tbsp

    black pepper (ground, divided)
    1/4 tsp

    lemon (juiced)
    1/2

    Dijon Mustard
    2 tbsp

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

    salt (optional)
    1/2 tsp

    garlic powder
    1/2 tsp

    dried oregano (dried)
    1 tsp

    Parmesan cheese (freshly grated )
    1 tbsp

  • Crustless Asparagus & Pepper Mini Quiche

    Crustless Asparagus & Pepper Mini Quiche

    How to Make Crustless Asparagus & Pepper Mini Quiche

    You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!


    15 min prep time


    30 min cook time


    12servings


    1 mini quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Spray a muffin pan with cooking spray.
    3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.
    4. In a medium bowl, whisk together eggs, egg whites and milk.
    5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
    6. Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
    7. Bake for 20 minutes. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    French
    Breakfast and Brunch
    Lunch
    Foodie
    Holidays & Entertaining
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 mini quiche


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    asparagus (trimmed and diced)
    1 bunch

    small onion (diced)
    1

    red or yellow bell pepper (seeded and diced)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    eggs
    2

    egg whites
    6

    skim milk
    1/3 cup

    Laughing Cow Light Original Cheese Wedges (halved)
    6 wedges

  • Crunchy Mediterranean Tuna Salad Wrap

    Crunchy Mediterranean Tuna Salad Wrap

    How to Make Crunchy Mediterranean Tuna Salad Wrap

    This heart-healthy, Mediterranean-style tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. Serve in lettuce leaves for a light, low carb lunch.


    10 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.

    2. Divide the tuna mixture among the lettuce leaves (about 1/2 cup tuna salad per lettuce leaf). Fold to form a wrap.

    Low Carb
    Seafood
    Sandwiches
    No Cook
    Gluten-Free
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      189mg
      4%

    Ingredients

    tuna in water
    12 oz

    light mayonnaise
    1/4 cup

    plain yogurt (non-fat)
    3 tbsp

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

    celery (finely diced)
    1 stalks

    red bell pepper (finely diced)
    1/2 med

    Kalamata olives (chopped)
    3 tbsp

    black pepper
    1/4 tsp

    large butter lettuce
    6 leaves

  • Slow Cooker Gluten Free Spinach Lasagna

    Slow Cooker Gluten Free Spinach Lasagna

    How to Make Slow Cooker Gluten Free Spinach Lasagna

    This recipe is quick, delicious and makes a convenient meal the whole family will enjoy. This is a must try!


    10 min prep time


    12servings


    1 piece (1/12 of recipe)

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a slow cooker with cooking spray.

    2. In a medium bowl, mix together ricotta cheese, Parmesan cheese, 1/4 cup mozzarella cheese, and spinach.

    3. Spread 1 cup pasta sauce on bottom of slow cooker. Arrange 3 noodles side by side on top of sauce, break noodles apart to fit, if needed.

    4. Spread about 1/3 cup of ricotta-spinach mixture on top of noodles. Repeat layering with pasta sauce, noodles and ricotta spinach mixture 2 more times. Top with remaining pasta sauce and canned tomato sauce. Sprinkle top with 1 cup mozzarella cheese.

    5. Place cover on slow cooker. Cook on low setting for 2–3 hours or until done (cooking times vary based on slow cooker).

    6. *This recipe was tested with gluten-free lasagna noodles, but whole-wheat lasagna noodles could be used.

    Italian
    Slow Cooker
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 piece (1/12 of recipe)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    lasagna noodles (gluten-free)
    9 whole

    jarred pasta tomato sauce (lower sodium)
    24 1/2 oz

    frozen spinach (10-ounce, chopped, thawed and drained)
    1 package

    part skim mozzarella cheese (shredded, divided)
    1 cup

    low-fat ricotta cheese
    1 cup

    nonstick cooking spray
    1 whole

    Parmesan cheese (freshly grated)
    1/4 cup

    tomato sauce (1 8-ounce can, no-salt added)
    8 oz

  • Crisp Pecan Tilapia

    Crisp Pecan Tilapia

    How to Make Crisp Pecan Tilapia

    This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!


    10 min prep time


    2servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
    2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
    3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.
    Low Sodium
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Lunch
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      75mg

      25%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      24g

    Ingredients

    yellow cornmeal
    2 tbsp

    panko or plain dried bread crumbs
    2 tbsp

    Cornstarch
    1 tsp

    lemon pepper (salt-free)
    1/2 tsp

    tilapia (about 4-ounces each, rinsed and patted dry)
    2

    fresh lemon juice
    2 tsp

    pecans (coarsely chopped, dry-roasted)
    2 tbsp

    fresh Italian (flat-leaf) parsley (snipped)
    1 tbsp