The Super Diabetes Site

Tag: lunch

  • Barbecued Rosemary Chicken

    Barbecued Rosemary Chicken

    How to Make Barbecued Rosemary Chicken

    Try this classic recipe that’s been spiced up with some fresh rosemary to make a diabetes-friendly dish that’s bursting with flavor. To take full advantage of the late-summer fresh produce harvest, pair with our Sauteed Asparagus, Peppers, and Mushroom recipe!


    30 min prep time


    10 min cook time


    2servings


    3 ounces chicken + 2 Tbsps. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.
    2. Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.
    3. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates.
    4. Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.
    Comfort Food
    Grilling
    Cooking for 1 or 2
    Lunch
    Main Dish
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces chicken + 2 Tbsps. sauce


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      65mg

      22%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        13g

    • Protein
      24g

    Ingredients

    olive oil
    2 tsp

    lemon zest (grated)
    1 tsp

    fresh lemon juice
    1 tbsp

    medium garlic (minced)
    1 clove

    fresh rosemary (chopped)
    1 tbsp

    salt
    1/8 tsp

    pepper
    1/8 tsp

    chicken breast halves (boneless, skinless, about 4 ounces each, all visible fat discarded)
    2

    nonstick cooking spray
    1

    barbeque sauce (lowest sodium available)
    3 tbsp

    balsamic vinegar
    1 tbsp

    honey
    1 tsp

  • Baked Fish Fillets with Thyme-Dijon Topping

    Baked Fish Fillets with Thyme-Dijon Topping

    How to Make Baked Fish Fillets with Thyme-Dijon Topping

    Serve up these tasty, baked fish fillets with some roasted sweet potatoes and Brussels sprouts. It would make a diabetes-friendly, yet elegant dish to make for your sweetie on a special occasion!


    5 min prep time


    20 min cook time


    4servings


    3 ounces fish + 1 Tbsp. topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray a baking sheet with cooking spray.

    2. Place the fish on the baking sheet. Bake for 18-20 minutes, or until the fish flakes easily when tested with a fork.

    3. Meanwhile, in a small bowl, stir together the remaining ingredients.

    4. Spread the margarine mixture over the fish.

    Low Carb
    Seafood
    Main Dish
    Holidays & Entertaining
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces fish + 1 Tbsp. topping


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      40mg

      13%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      22g

    • Potassium
      564mg
      12%

    Ingredients

    nonstick cooking spray
    1

    grouper or other mild fish fillets (4 oz each, rinsed and patted dry)
    4

    light tub margarine (make sure it is trans-fat-free)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    Dijon Mustard (lowest sodium available)
    1 tsp

    dried thyme (crumbled)
    1/4 tsp

    red hot-pepper sauce
    1/4 tsp

    salt
    1/8 tsp

  • Baked Falafel

    Baked Falafel

    How to Make Baked Falafel

    To reduce the carbohydrates in this recipe, serve the falafel sandwiches in lettuce cups instead of whole wheat pitas.


    30 min prep time


    8servings


    ½ pita, 2 pieces of falafel, 2 Tbsps. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees. Line a large baking sheet with a silicon mat or parchment paper. If using parchment paper, coat generously with cooking spray. Set aside.
    2. In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.
    3. Add in garbanzo beans and pulse to chop beans and mix into onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky.
    4. Add flour, baking powder, salt (optional), and ground black pepper. Pulse until just incorporated.
    5. Refrigerate falafel mixture for 15-20 minutes. While the falafel is chilling, add yogurt, tahini, garlic and parsley to a small bowl and whisk. Keep yogurt sauce in the refrigerator until ready to use.
    6. Scoop falafel into balls that are about 2 Tbsps. of mixture (or 1/8 of a cup). Place on baking sheet and repeat to make 16 falafel balls.
    7. Spray the falafel balls with cooking spray and sprinkle with sesame seeds.
    8. Bake on the bottom rack of the oven for 15 minutes. Turn the oven down to 350 and move the baking sheet to the top rack. Bake an additional 15 minutes.
    9. Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita, add 2 Tbsps. yogurt tahini sauce, 2 slices of tomato and 3-4 slices of red onion.
    Fiber Focused
    Mediterranean
    Dinner
    Foodie
    Sandwiches
    Lunch
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ pita, 2 pieces of falafel, 2 Tbsps. sauce


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      14g

    • Potassium
      450mg
      10%

    Ingredients

    garlic (minced)
    1 tbsp

    small onion (chopped)
    1

    curry powder
    1 tbsp

    cayenne pepper
    1/4 tsp

    cilantro (minced)
    2 tbsp

    parsley (minced)
    1 tbsp

    olive oil
    1 tbsp

    garbanzo beans (chickpeas) (15 oz cans, drained and rinsed)
    2

    whole wheat or all purpose flour
    1 1/2 tbsp

    baking powder
    2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

    sesame seeds
    1 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    tahini
    1/4 cup

    garlic (minced)
    1 tbsp

    parsley (minced)
    1 tbsp

    whole wheat pita (cut in half)
    4

    tomato(es) (sliced into 8 slices each)
    2

    red onion (thinly sliced)
    1/2

  • Baked Chicken Empanadas

    Baked Chicken Empanadas

    How to Make Baked Chicken Empanadas

    Chicken empanadas are fun to make and a great no-fork-needed appetizer. Baking these tasty treats gives a crispy crust with less fat and the Manzanilla olives add a delicious nutty flavor.


    45 min prep time


    20 min cook time


    16servings


    1 empanada

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the chicken breasts and chicken broth to a large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes).

    2. Shred the chicken into small pieces and mix in 2 Tbsp. of the chicken broth from the pan; set aside.

    3. Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and 1/2 cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.

    4. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray.

    5. Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball.

    6. Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.

    7. Spoon 2 Tbsp. of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semi-circle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.

    8. Lightly beat the egg with the 1 Tbsp. water and brush a thin layer of the mixture over the top surface of each empanada.

    9. Bake the empanadas for 20 minutes, until lightly browned.

    Mexican/Southwestern
    Latin American
    Holidays & Entertaining
    Foodie
    Appetizers
    Dinner
    Lunch
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    Nutrition facts

    16 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      123mg
      3%

    Ingredients

    chicken breasts (boneless, skinless)
    8 oz

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    vegetable oil
    1 tbsp

    medium yellow onion (finely diced)
    1

    paprika
    1 tbsp

    cumin
    1 tsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    premade whole wheat pizza dough (thawed if frozen)
    1 lbs

    green Spanish olives ((such as Manzanilla), pitted)
    16

    eggs
    1

    water
    1 tbsp

  • Aztec Turkey Quinoa Burgers

    Aztec Turkey Quinoa Burgers

    How to Make Aztec Turkey Quinoa Burgers

    Pair these delicious turkey burgers with a side of nonstarchy vegetables like steamed broccoli.


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients and mix well to distribute. Shape into 6 patties.
    2. Preheat grill to medium high and place burgers on grill grate. Cook under direct heat (with the grill closed) for 5-6 minutes per side until cooked through to doneness.
    Low Sodium
    Low Carb
    Grilling
    Lunch
    Sandwiches
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      55mg

      18%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      16g

    • Potassium
      245mg
      5%

    Ingredients

    ground chicken (or lean ground turkey)
    1 lbs

    quinoa (cooked, golden or red)
    1/3 cup

    green onion (scallion) (minced)
    3

    kale (chopped)
    1/2 cup

    Extra Virgin Olive Oil
    2 tbsp

    cumin
    1/2 tsp

    dried oregano
    1 tsp

    chili powder
    1 tsp

    chipotle chili in adobo (minced, optional)
    1

  • Avocado Veggie Sandwich

    Avocado Veggie Sandwich

    How to Make Avocado Veggie Sandwich

    Avocado is full of healthy, monounsaturated fat that is good for your cholesterol and will not raise your blood sugar. This is a veggie sandwich, but you could add turkey or chicken for extra protein.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Gently remove the insides of the avocado from shell. Cut avocado into thin slices
    2. Spread 1/4 of the avocado slices on bottom piece of sandwich thin. Sprinkle with 1 Tbsp. sunflower seeds. Top with 4-5 cucumber slices, 4-5 radish slices and 3 tomato slices. Place top piece of sandwich thin on sandwich.
    3. Repeat process for remaining 3 sandwiches.
    Kidney-Friendly
    Fiber Focused
    Veggie Rich
    CKD Non-Dialysis
    CKD Dialysis
    Lunch
    Vegetarian
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    avocado (cored and cut in half)
    1

    sunflower seeds
    4 tbsp

    large cucumber (sliced )
    1/2

    radishes (sliced)
    4

    roma (plum) tomatoes (sliced)
    2

    whole wheat sandwich thins (about 1 1/2 ounces each)
    4

  • Avocado Tuna Salad

    Avocado Tuna Salad

    How to Make Avocado Tuna Salad

    Say hello to this omega-3 fatty acid bomb! Packed with heart-healthy tuna and fiber-rich avocado, this low-carb and diabetes friendly salad is ready to go in just minutes, and at a price that can fit any budget. Chop some avocados, add packaged tuna, and mix in some store-bought pico de gallo. Ready in less than 5 minutes, this is a perfect lunch option or quick-fix dish with southwestern flair. It does pay to go with fresh pico de gallo, which you can purchase in the produce section or at the deli counter in most grocery stores. Or, if you’ve got a spare tomato, onion, and pepper, chop up your own! You can even get creative and add a pepper or a little cilantro. Make this diabetes-friendly nutrition powerhouse your own!


    5 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
    2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Mexican/Southwestern
    Lunch
    Dinner
    Gluten-Free
    Quick & Easy
    Salads
    Snacks
    No Cook
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    tuna flavorseal pouches packed in water
    2 (6.4-oz) pouches

    pico de gallo
    1/2 cup

    medium avocado (cut in half)
    1

  • Avocado Summer Soup

    Avocado Summer Soup

    How to Make Avocado Summer Soup

    This cool and refreshing avocado soup is not only diabetes-friendly, but it’s a perfect summer dish after a morning at the farmer’s market. Packed with heart healthy fats, it’s also a nutrition powerhouse.

    This recipe from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this cookbook click here.


    2 hr prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sauté the onion and garlic in the oil until soft and fragrant. Set aside.
    2. Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.
    3. Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)
    4. Add salt to taste and chill for 2–3 hours before serving.
    5. Garnish with more chopped cilantro.
    Veggie Rich
    Caribbean
    Appetizers
    Budget Friendly
    Lunch
    Sides
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    small onion (finely chopped)
    1

    garlic (minced)
    1 clove

    canola oil
    1 tbsp

    Haas avocados (large ripe )
    2

    lime juice
    1 cup

    dry sherry
    2 tbsp

    can low-sodium chicken stock ( (or 1½ cups homemade chicken broth))
    1

    hot pepper sauce
    1 tsp

    cilantro (chopped fresh)
    2 tbsp

    milk (low-fat)
    2 cup

    Dash kosher salt
    1

  • Asian Tuna Salad

    Asian Tuna Salad

    How to Make Asian Tuna Salad

    This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!


    20 min prep time


    4servings


    1.5 cups salad with just under 4 oz. fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
    3. Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
    4. Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
    5. Toss the lettuce, red bell pepper and cucumber in a salad bowl.
    6. In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
    7. Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
    8. Cut the asparagus spears in half and lay them around the edge of the salad.
    Veggie Rich
    Seafood
    Asian
    Grilling
    Dinner
    Foodie
    Lunch
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1.5 cups salad with just under 4 oz. fish


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%

    • Protein
      34g

    Ingredients

    light or reduced sodium soy sauce
    2 tbsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

    Asian Hot Sauce (Siracha, optional)
    1 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    fresh albacore tuna
    1 lbs

    asparagus (trimmed)
    1 lbs

    sesame seeds
    1 tsp

    spring mix lettuce (washed and dried (or spun in a salad spinner))
    6 cup

    red bell pepper (julienned)
    1 large

    cucumber(s) (seeded and julienned)
    1 med

    rice wine vinegar
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    toasted sesame oil
    1 tbsp

    black pepper
    1/8 tsp

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

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

    grated Parmesan cheese
    1/4 cup