The Super Diabetes Site

Tag: main dish

  • Unstuffed Eggroll

    Unstuffed Eggroll

    How to Make Unstuffed Eggroll

    This quick and easy recipe features the familiar flavors of a Chinese takeout eggroll, but without the added grease from deep frying. This is a great low-carb entree on its own, or serve over a grain, like brown rice or quinoa, or over cauliflower rice.


    5 min prep time


    15 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Season pork with 1/4 teaspoon pepper and the garlic powder. Sauté pork in a large skillet over medium-high heat until completely cooked. Drain fat if needed. Remove pork from pan and set aside.

    2. Heat olive oil in pan and add garlic; sauté 30 seconds. 

    3. Add coleslaw, soy sauce, ginger, and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently.

    4. Add pork back to pan and top with green onions; heat 1–2 minutes.

    5. Serve over brown rice or cauliflower rice if desired.

    Veggie Rich
    Low Carb
    Asian
    Easy Pantry Recipes
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      680mg
      14%

    Ingredients

    lean ground pork
    1 lbs

    black pepper (divided use)
    1/2 tsp

    garlic powder
    1 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    packaged coleslaw mix
    16 oz

    lower sodium soy sauce
    2 tbsp

    ground ginger
    1 tsp

    green onion (scallion) (sliced)
    3 stalks

  • Vindaloo-Style Roasted Pork Tenderloin

    Vindaloo-Style Roasted Pork Tenderloin

    How to Make Vindaloo-Style Roasted Pork Tenderloin

    This dish is popular among Anglo-Indian cooks in Goa in southwestern
    India. The term vindaloo comes from the Portuguese dish carne de vinha
    d’alhos. It’s a meat dish (usually pork) marinated in wine and garlic.
    Vindaloo recipes modify the Portuguese concept by substituting vinegar
    (usually palm vinegar) for the red wine. Kashmiri chili peppers and other
    spices were added as vindaloo dishes evolved.


    10 min prep time


    30 min cook time


    6servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor, blend together the vinegar, garlic, ginger, cloves, cumin seeds, chili powder, peppercorns, mustard seeds, and cinnamon
      until ground to a fine paste. Stir in the salt until well blended.
    2. Brush the spice rub over the pork. Cover and refrigerate for at least 6 hours.
    3. After 6 hours, remove the pork from the refrigerator. Let stand at room
      temperature for 1 hour. Preheat the oven to 425°F.
    4. Place the pork in a heavy roasting pan. Roast on the middle rack of the
      oven for 30 minutes, or until an instant-read thermometer inserted into the
      thickest part of the tenderloin registers 140°F.
    5. Remove from the oven. Transfer the pork to a cutting board. Tent with
      aluminum foil. Let stand for 10 minutes before slicing and serving.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      440mg
      9%

    Ingredients

    Apple Cider Vinegar
    1/2 cup

    garlic (chopped)
    7 clove

    fresh ginger (peeled and chopped)
    1 (2-inch) piece

    cumin seeds (toasted)
    1 tbsp

    Kashmiri chili powder or smoked paprkia
    2 tsp

    black peppercorns
    1 tsp

    mustard seeds
    1 tsp

    ground cinnamon
    1/4 tsp

    salt
    3/4 tsp

    pork tenderloin (silver skin discarded)
    1 1/2 lbs

  • Crustless Asparagus and Tomato Quiche

    Crustless Asparagus and Tomato Quiche

    How to Make Crustless Asparagus and Tomato Quiche

    With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.


    10 min prep time


    40 min cook time


    4servings


    1/4 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray a
      9-inch glass pie pan with cooking spray.
    2. In a medium nonstick skillet, heat the oil over
      medium heat, swirling to coat the bottom. Cook the
      asparagus and green onions for 4–5 minutes, or
      until soft. Arrange the asparagus mixture and the
      tomatoes in the pie pan.
    3. In a medium bowl, whisk together the remaining
      ingredients except the cheese. Pour the mixture over
      the vegetables. Sprinkle with the cheese.
    4. Bake for 30–35 minutes, or until a knife inserted
      in the center comes out clean. Let the quiche cool for
      about 10 minutes before slicing into 4 equal slices.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Breakfast and Brunch
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 quiche


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz

    green onions (chopped)
    4

    grape or cherry tomatoes (halved)
    12

    skim milk
    1 cup

    eggs
    4

    egg whites
    4

    Dijon Mustard
    2 tsp

    fresh thyme (or 1/2 tsp dried thyme)
    1 1/2 tsp

    black pepper
    1/4 tsp

    cheddar cheese (shredded, reduced-fat)
    1/2 cup

  • Baby Kale and Quinoa Salad

    Baby Kale and Quinoa Salad

    How to Make Baby Kale and Quinoa Salad

    This protein-packed salad is perfect for a meatless Monday. Quinoa is considered a complete protein, containing all nine essential amino acids needed by our bodies. Add to that a good serving of kale, apple, and cheese and you’ve got a complete meal!
    Receta en Español aquí.


    15 min prep time


    20 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a medium saucepan. Add the quinoa and cook until
      most of the liquid is absorbed. Loosely cover, reduce the heat to low, and cook
      until the quinoa is fully cooked, about 20 minutes. Rinse under cold running
      water; drain and transfer to a large bowl.
    2. Add the kale, apple, onion, cheese, and pumpkin seeds.
    3. Whisk together the vinegar, oil, and salt in a small bowl. Add the dressing to
      the quinoa mixture and toss until well mixed.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      9mg

      3%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    water
    2 cup

    uncooked quinoa
    1 cup

    baby kale
    3 cups (about 3 oz)

    chopped gala apple
    1 cup

    small red onion (finely chopped)
    1/2

    reduced-fat crumbled feta cheese
    1/4 cup

    pumpkin seeds
    2 tbsp

    white balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt
    1/2 tsp

  • Peruvian Chicken Saltado

    Peruvian Chicken Saltado

    How to Make Peruvian Chicken Saltado

    Peruvian saltado is traditionally made with beef, but this healthier version uses chicken without sacrificing traditional flavors. It’s a rustic, fast, and comforting recipe that can easily be doubled for a crowd (or for leftovers).


    10 min prep time


    16 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the chicken with the salt and pepper. Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned, about 6 minutes. Transfer to a plate.

    2. Add the onion and the remaining 1 tsp oil and cook, stirring occasionally, until softened, about 5 minutes. Add the tomatoes, garlic, soy sauce, and vinegar, and cook, stirring occasionally, until the tomatoes are softened, about 5 minutes.

    3. Return the chicken to the skillet and heat through.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Main Dish
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      510mg
      11%

    Ingredients

    chicken tenderloins
    1 lbs

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    olive oil (divided use)
    3 tsp

    red onion (thinly sliced)
    1 whole

    large tomatoes (cored, halved, and sliced)
    2 (about 1 lb)

    garlic (minced)
    2 clove

    lower sodium soy sauce
    2 tsp

    red wine vinegar
    2 tsp

  • Vaca Frita Beef

    Vaca Frita Beef

    How to Make Vaca Frita Beef

    Vaca Frita, or “fried beef”, is a decadent Cuban dish of tender, crispy pan-fried beef. This healthier version features leans flank steak simmered for over an hour. Then the beef is shredded and pan-fried with just a little bit of cooking oil spray. Save the broth from the simmered beef for future cooking, like for a soup base or for cooking rice.

    Receta en Español aqui


    10 min prep time


    1 hr, 30 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, combine the beef, quartered onion, bay leaf, and water.
      Bring to a simmer. Reduce the heat to medium low. Cover and simmer until the
      beef is tender, about 1 hour 10 minutes. Transfer the beef to a cutting board and
      let cool. To save the broth for another use, skim any fat and strain the broth,
      discarding the bay leaf. Refrigerate for up to 1 week or freeze for up to 1 month.
    2. Heat 1 Tbsp oil in a large skillet over medium heat Add the sliced onion and
      cook, over medium heat, stirring occasionally, until the onion is very tender and
      begins to caramelize, about 10 minutes.
    3. Meanwhile, with two forks, shred the beef and transfer to a large bowl. Add the
      lime juice, garlic, remaining 1 tsp oil, salt, and pepper. Let stand 20 minutes.
    4. Spray a griddle or nonstick skillet with nonstick spray and heat over mediumhigh
      heat. Add the beef and caramelized onion and cook, turning occasionally,
      until the beef and onions are browned, about 8 minutes. Serve garnished with
      lime wedges and cilantro.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    flank steak (cut into 4 equal pieces)
    1 lbs

    medium onion (cut into quarters)
    1

    bay leaf
    1

    water
    4 cup

    olive oil (divided use)
    1 tbsp plus 1 tsp

    large onion (thinly sliced)
    1

    lime juice
    1/4 cup

    garlic (minced)
    2 clove

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    lime wedges
    for garnish

    chopped fresh cilantro
    for garnish

  • Veggie Breakfast Wrap

    Veggie Breakfast Wrap

    How to Make Veggie Breakfast Wrap

    Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a whole grain toasted tortilla and served with salsa. 


    10 min prep time


    8 min cook time


    4servings


    1/2 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

    2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended.

    3. Stir in shredded spinach, and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.

    4. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. 

    5. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

    6. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Then roll it up to make a wrap.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      258mg
      5%

    Ingredients

    olive oil or other vegetable oil
    2 tsp

    sliced mushrooms
    1 cup

    eggs
    2

    egg white or egg substitute
    1/2 cup

    spinach or other greens
    1 cup, firmly packed

    chopped scallions or other onion
    2 tbsp

    nonstick cooking spray
    1

    whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2

    salsa
    2 tbsp

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Mandarin, Greens, and Protein Bowl

    Mandarin, Greens, and Protein Bowl

    How to Make Mandarin, Greens, and Protein Bowl

    Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You’ll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.


    15 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half the orange pieces into a blender with the ginger, vinegar, and oil (set the other orange pieces aside for later). Cover and purée.
    2. Arrange the spinach, protein, and reserved orange pieces
      in a bowl. Drizzle with the orange-sesame dressing. Sprinkle with peanuts. Serve.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        20g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      1120mg
      24%

    Ingredients

    mandarin oranges (fresh or canned)
    2 whole or 1 small can

    grated fresh ginger
    1 tsp (or 1/4 tsp ground ginger)

    Apple Cider Vinegar
    1 tbsp

    toasted sesame oil
    2 tsp

    baby spinach or other salad greens
    2 cup

    cooked protein of choice (such as chicken, shrimp, or canned tuna)
    3 oz (about 1/2 cup)

    roasted, salted peanuts
    2 tbsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup