The Super Diabetes Site

Tag: main dish

  • Powerhouse Kale Salad

    Powerhouse Kale Salad

    How to Make Powerhouse Kale Salad

    A vegetarian, low-carb salad might not sound like a filling meal, but this powerhouse is loaded with protein and leafy greens that that will power you through your day. Main course salads like this are a great way to get more vegetables in your diet.

    Find this recipe and more in our cookbook Designed for One! To order directly from the American Diabetes Association, click here


    10 min prep time


    1serving


    4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium bowl and toss until well coated
    Fiber Focused
    Veggie Rich
    Gluten-Free
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      4 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      200mg

      67%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      819mg
      17%

    Ingredients

    baby kale and greens, such as Dole Power Up Greens
    3 cup

    hard-boiled egg (peeled and chopped)
    1

    grape tomatoes (halved)
    1/2 cup

    cucumber (sliced)
    1/2 cup

    red onion (chopped)
    1/4 cup

    Apple Cider Vinegar
    1 1/2 tbsp

    canola oil
    1 tbsp

    capers
    2 tsp

    dried oregano
    1/2 tsp

    salt
    1 pinch

    reduced fat swiss cheese (torn into small pieces)
    1 slice

  • Summer Main Dish Salad

    Summer Main Dish Salad

    How to Make Summer Main Dish Salad

    Let this hearty salad, featuring grilled sirloin steak, loads of vegetables, and a garlicky vinaigrette, take center stage at your table this summer!

    Find this recipe and more in our cookbook, Complete Month of Meals, where you can mix and match recipes to make meal planning easy! To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    4servings


    3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook corn according to package directions.
    2. In a small saucepan, heat oil; add garlic and saute until brown.
    3. Remove from heat and cool; strain and reserve oil; discard garlic.
    4. In a large bowl, combine reserved oil, vinegar, mustard, pepper, and sugar. Add 1/2 teaspoon salt, if desired.
    5. Combine oil mixture with corn, sirloin, potatoes, green onions, carrots, and both kinds of peppers. Mix well, cover, and chill.
    6. Serve in a bowl lined with salad greens.
    Veggie Rich
    Fiber Focused
    Grilling
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.2g

    • Cholesterol
      50mg

      17%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      30g

    • Potassium
      960mg
      20%

    Ingredients

    frozen corn kernels
    1 cup

    canola oil
    4 tsp

    garlic (sliced)
    3 clove

    red wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    black pepper (to taste)
    1/4 tsp

    sugar
    1/4 tsp

    grilled sirloin
    12 oz

    cooked potatoes (cut into cubes)
    1 cup

    green onions (sliced)
    1 cup

    carrots (thinly sliced)
    1/2 cup

    red bell pepper (diced)
    1 cup

    green bell pepper (diced)
    1 cup

    salad greens
    4 cup

  • Mediterranean Unstuffed Peppers

    Mediterranean Unstuffed Peppers

    How to Make Mediterranean Unstuffed Peppers

    This quick meal for one is perfect for a weeknight dinner. Use leftover cooked rice if you have it, or make a larger batch and freeze the rest for another night.

    For more single-serving recipes, check out our cookbook, Designed for One!, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    12 min cook time


    1serving


    1 pepper with 1 1/4 cup beef mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins, and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.
    2. Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.
    3. Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    1 Serving



    • Serving Size

      1 pepper with 1 1/4 cup beef mixture


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        23g

    • Protein
      27g

    • Potassium
      664mg
      14%

    Ingredients

    93% lean ground beef
    3 oz

    onion(s) (chopped)
    1/4 cup

    roasted, salted, hulled pumpkin seeds
    1 1/2 tbsp

    water
    1/2 cup

    cooked brown rice
    1/3 cup

    no salt added tomato sauce
    3 tbsp

    raisins
    2 tbsp

    ground cinnamon
    1/2 tsp

    medium green or red bell pepper (halved lengthwise and seeded)
    1

    salt
    1/8 tsp

    low fat plain Greek yogurt
    2 tbsp

  • Citrus-Tarragon Chicken Kabobs

    Citrus-Tarragon Chicken Kabobs

    How to Make Citrus-Tarragon Chicken Kabobs

    Meat is typically the first thing that comes to mind when we think about grilling, but grilled vegetables can taste just as good! When we asked football players Blake and Reid Fergeuson for a recipe that reminded them of mom, they sent us this perfect summer dish. ADA dietitian Shamera Robinson was impressed. “Reid and Blake Ferguson’s kabob recipe already had a great mix of protein and veggies, so we didn’t have to make many tweaks. We simply added more of the colorful veggies to each kabob to give a wide variety of nutrients.”

    “I love to grill! I like making chicken, steak, brisket—you name it! Anything that can go on a grill I will cook it,” says Reid Ferguson.


    2 hr prep time


    15 min cook time


    12servings


    1 kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. If using bamboo skewers, soak them in water for 1 hour to keep from burning.
    2. Whisk together orange, lemon, lime zest and juice, minced garlic, tarragon, soy sauce, oil, salt, and pepper.
    3. Toss the chicken in the mixture until evenly coated. Cover and marinate in refrigerator for 2 hours.
    4. Cut bell pepper and onion into bite-sized pieces.
    5. Whisk together oil and balsamic vinegar.
    6. Assemble kabobs: divide chicken evenly between 12 kabobs. On each skewer, add 1-2 pieces bell pepper, 1-2 pieces onion, 1 cherry tomato, 1 mushroom, 1 slice zucchini, 1 baby potato, one round of corn and some pieces of chicken.
    7. Baste kabobs with balsamic vinaigrette.
    8. Grill kabobs directly over heat for about 10 to 15 minutes, turning 1/4 rotation every 2 to 3 minutes, or until the chicken is cooked through.
    Veggie Rich
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    12 Servings



    • Serving Size

      1 kabob


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      720mg
      15%

    Ingredients

    orange (zested and juiced)
    1

    lemon (zested and juiced)
    1

    lime (zested and juiced)
    1

    garlic (minced)
    4 clove

    fresh tarragon (minced)
    1 tbsp

    soy sauce
    1/4 cup

    vegetable oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

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

    green bell pepper
    1

    red bell pepper
    1

    white onion
    1

    cherry tomatoes
    12

    small button mushrooms
    12

    zucchini or yellow summer squash (cut into 12 slices)
    1

    baby golden potatoes
    12

    ears corn (cut into 12 rounds)
    1

    olive oil
    1/4 cup

    balsamic vinegar
    2 tbsp

  • Chicken Soup

    Chicken Soup

    How to Make Chicken Soup

    Most families have a favorite soup they enjoy eating together and Brendon Ayanbadejo’s family is no different. Brendon, a former NFL linebacker, shared his mom’s chicken soup recipe as a way to honor her on Mother’s Day. One of the many things that make this recipe special is the homemade chicken broth. ADA registered dietitian, Shamera Robinson, agrees this is a smart approach. “Making your own broth helps to control how much salt you eat,” she says. “But don’t worry! If you’re in a hurry, then you can skip a few steps by using a low-sodium chicken broth from the store.”

    Ayanbedejo says certain ingredients make the soup sing: the whole chicken (with skin and bones); cilantro; and lime (added right before serving). “The way that all the flavors blend together—it tastes so good. Sometimes, I’ll make tortillas to have on the side with the soup,” he adds.


    20 min prep time


    2 hr cook time


    8servings


    1 cup of soup

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the broth first: In a large stock pot, add 8 cups of water, whole chicken, 2 of the celery sticks, ½ of the onion, 2 of the garlic cloves, 1 teaspoon salt, pepper to taste.
    2. Cover and bring to a boil. Reduce heat and let simmer for 1 hour.
    3. While the broth is simmering, dice the remaining celery sticks, the other half of the onion, the carrots, and the squash. Finely mince the remaining garlic cloves and jalapeño. Chop the ears of corn into 3-inch pieces.
    4. When the broth is done simmering, remove the chicken and set aside to cool. Strain broth and reserve the liquid in a bowl or other container (discard strained ingredients). Skim the fat off the top of the broth.
    5. Once the chicken is cool enough to handle, remove skin and discard. Remove meat from the bones and roughly chop.
    6. In the same pot, add all of the chopped vegetables, the chopped chicken, salt and pepper to taste, and bay leaves.
    7. Add the broth. The broth should cover everything in the pot by 2 inches. If not, add water and more salt.
    8. Cover and cook for 1 hour on low heat.
    9. Remove bay leaves before serving.
    10. Serve and top with cilantro
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Dinner
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup of soup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      570mg
      12%

    Ingredients

    whole chicken (fresh or thawed)
    1

    celery
    4 stalks

    onion(s)
    1 whole

    garlic
    4 clove

    carrot(s)
    2

    zucchini or yellow summer squash
    4

    jalapeño pepper
    1

    ears corn
    2

    water
    8 cup

    bay leaves
    2

    lime (juiced)
    2

    cilantro (chopped)
    1 bunch

  • Whole Grain Chicken Pot Pie

    Whole Grain Chicken Pot Pie

    How to Make Whole Grain Chicken Pot Pie

    Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.


    10 min prep time


    45 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray and set aside.

    2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.

    3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

    4. Stir in the cooked chicken.

    5. In a small bowl, whisk together the flour, 1 1/2 cup milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

    6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

    7. Bake for 20 minutes and serve.

    Fiber Focused
    Kid Friendly
    Comfort Food
    American
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      556mg
      12%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour
    2 cup

    baking powder
    4 tsp

    cold margarine (trans-fat-free)
    4 tbsp

    parsley (dried)
    1 tbsp

    skim milk (divided)
    2 1/2 cup

    olive oil
    1 tsp

    carrot(s) (diced)
    2

    celery stalks (diced)
    2

    large onion (diced)
    1

    white (button) mushrooms (sliced)
    8 oz

    cooked chicken (chopped)
    12 oz

    flour
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Vietnamese Cabbage And Pork Salad

    Vietnamese Cabbage And Pork Salad

    How to Make Vietnamese Cabbage And Pork Salad

    Author Robyn Webb: “I love that salad bars are now adding fresh sliced cabbage to the bins. It’s so much easier to have pre-sliced cabbage on hand to create this refreshing summer salad. Use this dressing also as a marinade for other foods such as chicken or beef.”

    This recipe from The Smart Shopper Diabetes Cookbook, by Robyn Webb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. Cover a broiler rack with foil. Coat the foil with cooking spray. Rub the pork with the oil, salt, and pepper. Roast the pork for about 20 minutes. Turn the oven to broil and broil the pork for about 5 minutes, turning once until a meat thermometer registers 145 degrees when inserted into the thickest part of the pork. Remove the pork from the oven to a carving board and let rest.
    2. In a large bowl, combine the cabbage, red onion, and cucumber. Whisk together the lime juice, fish sauce, soy sauce, sesame oil, sugar, and cayenne pepper. Add to the cabbage mixture and toss well. Cut the pork into thin slices and add to the salad and toss again.
    3. Line a platter with romaine lettuce. Pile the pork salad on top of the lettuce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Sides
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      325mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      12g

    • Potassium
      305mg
      6%

    Ingredients

    pork tenderloin
    1 lbs

    olive oil
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    green cabbage (sliced)
    2 cup

    red onion (thinly sliced)
    1/2 cup

    cucumber(s) (sliced)
    1/2 cup

    fresh lime juice
    3 tbsp

    fish sauce
    1 tbsp

    light soy sauce
    1 tbsp

    sesame oil
    1 tsp

    sugar
    1/2 tsp

    cayenne pepper
    1/8 tsp

    romaine lettuce leaves (torn)
    4 cup

  • Vietnamese Beef Soup (Pho)

    Vietnamese Beef Soup (Pho)

    How to Make Vietnamese Beef Soup (Pho)

    If you don’t want to serve all of this soup at once, cook only the amount of pasta and beef that you want to serve. Save remaining ingredients for leftovers.


    15 min prep time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook angel hair pasta according to package directions, omitting salt. Divide cooked noodles among 4 soup bowls.
    2. Top each bowl of noodles with 1/4 sliced scallion, 1/4 cup basil, 2 Tbsp. cilantro, 1/4 of sliced chili and one lime wedge.
    3. In a soup pot, bring beef broth to a boil. Whisk in five spice powder and reduce heat to a low simmer. Add beef for 1 minute just to cook through.
    4. Divide broth and beef evenly among the four bowls. Serve immediately.
    Asian
    Lunch
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      60mg

      20%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      47g

      17%

      • Dietary Fiber
        3g

        11%

    • Protein
      30g

    Ingredients

    basil ((Thai basil if you can find it), thinly sliced)
    1 cup

    cilantro (chopped)
    1/2 cup

    lime (quartered into wedges)
    1

    serrano pepper ((or other hot chili), seeded and minced)
    1

    green onion (scallion) ((white and green parts), thinly sliced)
    1

    brown rice angel hair pasta
    8 oz

    beef broth (fat-free, reduced sodium)
    5 1/2 cup

    Chinese five-spice powder
    1/2 tsp

    beef tenderloin fillet (sliced very thin)
    1 lbs

  • Venetian Shrimp With Garlic (Schie Aglio Olio)

    Venetian Shrimp With Garlic (Schie Aglio Olio)

    How to Make Venetian Shrimp With Garlic (Schie Aglio Olio)

    This dish is one that is typically served in Venice in the cicchetti bars.


    15 min prep time


    3 min cook time


    8servings


    2 ounces shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a 4-quart pot filled with water to a boil. Boil the shrimp until they are pink outside and opaque inside, about 3 minutes. Remove from pot with slotted spoon. Toss with lemon juice, garlic, extra virgin olive oil, parsley, and salt.
    2. Serve with some cooked polenta or top a green salad with this mixture.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Seafood
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      2 ounces shrimp


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      110mg
      2%

    Ingredients

    small shrimp (peeled and deveined)
    1 lbs

    large lemon (juiced)
    1

    garlic
    2 clove

    Extra Virgin Olive Oil
    1 tbsp

    fresh parsley (chopped)
    1 cup

    fine sea salt
    1/4 tsp