The Super Diabetes Site

Tag: main dish

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

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    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Skillet Fish With Spanish Tomatoes

    Skillet Fish With Spanish Tomatoes

    How to Make Skillet Fish With Spanish Tomatoes


    10 min prep time


    15 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup tomato mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Cook fish 5 minutes on each side or until it flakes with a fork. Set aside on separate plate.
    2. Add the remaining ingredients to the skillet, reduce the heat to medium, cover, and cook 5 minutes or until thickened slightly. Spoon over fish. Serve in shallow bowls, if desired.
    Low Carb
    Seafood
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup tomato mixture


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      555mg
      12%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    tilapia fillets or any other lean white fish fillet (rinsed and patted dry)
    4

    tomato(es) (no-salt-added, diced)
    1

    green bell pepper (diced)
    1/2 cup

    pimiento-stuffed green olives (about 12 olives, coarsely chopped)
    1/2 cup

    fresh oregano leaves (dried)
    1/2 tsp

    salt
    1/8 tsp

  • Signature Skillet Supper

    Signature Skillet Supper

    How to Make Signature Skillet Supper

    Barbara Seelig-Brown loves creating versatile recipes that you can tailor to your family’s preferences. Use this basic concept and vary the veggies and seasoning for a different taste each time you make this dish. This is also great because it’s a one-pot dish. Barbara also recommends trying it with ground turkey or ground buffalo, which has almost no saturated fat.


    10 min prep time


    30 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olive oil in large sauté pan or skillet. Add beef, onions, and garlic and cook until beef is browned. 

    2. Add vegetables and the seasoning, and mix well. Add the noodles and mix well. Add the broth and enough water to cover everything.

    3. Bring to a boil. Reduce heat to medium and cook until noodles are tender, approximately 15 minutes.

    Fiber Focused
    Comfort Food
    Dinner
    One Pot
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      590mg
      13%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    lean ground beef
    1 lbs

    onion(s) (chopped)
    1 cup

    garlic (minced)
    2 clove

    frozen mixed vegetables
    4 cup

    togarashi (Japanese pepper blend)
    2 tsp

    egg noodles (uncooked)
    3 cup

    beef broth (low-sodium)
    4 cup

    water
    1 cup

  • Sicilian Swordfish And Eggplant Bundles

    Sicilian Swordfish And Eggplant Bundles

    How to Make Sicilian Swordfish And Eggplant Bundles

    Swordfish and eggplant are culinary ingredients that Sicilians inherited when they were under Arab rule. Before the arrival of the Arabs, swordfish was not eaten because of its reputation as being extremely difficult to catch. Sicilian fisherman learned how to catch swordfish from the Arabs. Even today, Sicilian fisherman use Arabic words instead of Italian ones when fishing. Serve this delightful dish with Baby Artichokes with Herb Sauce


    4servings


    1 bundle

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    Step-By-Step Instructions:

    1. Preheat broiler. Place eggplant slices on a baking sheet. Brush with 1 Tbsp olive oil, and bake for a few minutes until tender and cooked through. Remove from oven, and set aside.
    2. Heat remaining 1 Tbsp olive oil in a large skillet over medium heat. Add garlic, and cook until it releases its aroma. Do not let garlic turn brown. Stir in chopped and strained tomatoes, basil, pine nuts, 1/4 tsp salt, pepper, and pepper flakes. Stir and cover. Reduce heat to low. Simmer for 5 minutes.
    3. Meanwhile, place a large piece of wax paper on a work surface. Place fish fillets on wax paper, and cover with another piece. Use a flat-edged meat hammer to pound fish until they are very thin, about 1/4 inch. Check under the wax paper from time to time to make sure that fish is not tearing. Cut each piece in half to make 4 pieces.
    4. Top each piece of fish with thin layers of the eggplant slices. (If you have extra eggplant slices, reserve them as a garnish). Starting at the wide end, roll up fish, completely encasing eggplant. Use toothpicks or skewers to secure the rolls. Slowly remove lid from tomato sauce, and add rolls to simmering sauce. Cover, and cook for 10-15 minutes, turning once, or until fish is cooked through.
    5. Transfer fish to a serving platter, remove skewers, and top with remaining sauce. Season with remaining 1/4 tsp salt, if desired. Serve remaining eggplant slices along the sides of the dish.
    Seafood
    Italian
    Mediterranean
    Lunch
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bundle


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      35mg

      12%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      19g

    Ingredients

    medium eggplant (sliced lengthwise into paper-thin slices)
    1

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    boxed tomatoes (chopped)
    1 cup

    boxed tomatoes (strained)
    1 cup

    basil (freshly chopped)
    2 tbsp

    pine nuts
    2 tbsp

    sea salt (divided)
    1/2 tsp

    pepper (freshly grated)
    1/8 tsp

    crushed red pepper flakes
    1 pinch

    swordfish fillets (boneless, divided into 2 filets)
    12 oz

  • Shrimp Fajitas

    Shrimp Fajitas

    How to Make Shrimp Fajitas

    Serve this dish with jicama sticks and fresh guacamole. If you’d like, you can make this colorful dish even more vibrant by using different color peppers or purple onion.


    15 min prep time


    15 min cook time


    5servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick skillet with cooking spray. Cook the shrimp over medium heat for about 2 minutes. Remove the shrimp from the pan and set aside.
    2. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until they begin to brown. Add the shrimp and any juices back to pan.
    3. Add the water and spices, including salt and pepper. Bring the mixture to a boil; reduce heat and simmer until the water evaporates. Serve the shrimp and peppers in the corn tortillas.
    Fiber Focused
    Seafood
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Gluten-Free
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      470mg
      10%

    Ingredients

    nonstick cooking spray
    1

    medium shrimp (peeled and deveined)
    1 lbs

    olive oil
    1 tsp

    red bell pepper (sliced into thin strips)
    1

    green bell pepper (sliced into thin strips)
    1

    medium onion (sliced into thin strips)
    1

    water
    1/4 cup

    chili powder
    1/2 tbsp

    cayenne pepper (optional)
    1/4 tsp

    cumin
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    corn tortillas
    10

  • Sensational Chicken Burgers

    Sensational Chicken Burgers

    How to Make Sensational Chicken Burgers

    Barbara Seelig-Brown created these burgers for a neighborhood picnic. She wanted to make sure that she was going to bring something healthy as well as tasty.

     


    15 min prep time


    8 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients together and form 4 patties. 

    2. Grill 3–4 minutes on each side and serve with guacamole.

    Low Carb
    Grilling
    Sandwiches
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      24g

    • Potassium
      550mg
      12%

    Ingredients

    ground chicken breast
    1/2 lbs

    ground chicken (mixed light and dark)
    1/2 lbs

    sun-dried tomatoes (chopped, not in oil)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    fresh basil (chopped)
    1/4 cup

    fresh flat Italian parsley (chopped)
    1/4 cup

    garlic (minced)
    4 clove

    fine sea salt
    1/2 tsp

    black pepper (freshly cracked)
    1/2 tsp

  • Seared Tuna with Pesto Sauce

    Seared Tuna with Pesto Sauce

    How to Make Seared Tuna with Pesto Sauce

    Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.


    5 min prep time


    8 min cook time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a skillet over medium-high heat.
    2. Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
    Low Carb
    Seafood
    Italian
    Mediterranean
    Main Dish
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      45mg

      15%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      28g

    • Potassium
      325mg
      7%

    Ingredients

    olive oil
    1 tbsp

    tuna filets (divided into 4 4-oz portions)
    1 lbs

    jarred pesto sauce
    4 tbsp

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Seared Scallops With Roasted Grape Tomatoes

    Seared Scallops With Roasted Grape Tomatoes

    How to Make Seared Scallops With Roasted Grape Tomatoes


    10 min prep time


    20 min cook time


    2servings


    2 scallops and 1/2 of the sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Remove the small side muscle from the scallops, rinse scallops with cold water, and pat dry. Place in the refrigerator.
    3. Preheat an ovenproof nonstick sauté pan over medium heat, add 1 teaspoon avocado oil, and wait 10 seconds for oil to heat up. Add onions and cook until translucent, about 2 minutes. Stir constantly so onions cook evenly. Add garlic, salt, and 1/4 teaspoon pepper, and stir for about 1 minute. Add tomatoes and chicken stock, and place pan in the oven for 10 minutes.
    4. With about 4 minutes remaining on the sauce, remove scallops from the refrigerator. Preheat another nonstick pan over medium-high heat. Add remaining 1 teaspoon avocado oil and wait a few seconds for oil to heat up. Sprinkle 1/4 teaspoon pepper over both sides of scallops. Place scallops flat side down in the pan, press gently so they kiss the pan, and cook for 45 seconds. Repeat on the other side. Once cooked, set scallops aside.
    5. Remove sauce from the oven and stir in lime juice and cilantro. Serve by placing half the sauce on bottom of each plate and 2 scallops on top.
    Seafood
    Latin American
    Main Dish
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      2 scallops and 1/2 of the sauce


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      550mg
      12%

    Ingredients

    sea scallops (approximately 4 scallops; they can be found in most seafood sections)
    7 oz

    avocado oil (divided)
    2 tsp

    Spanish onion (cubed, 1/4-inch cubes)
    1/2 cup

    garlic (peeled and finely chopped)
    2 clove

    Kosher Salt
    1/2 tsp

    black pepper (cracked, divided)
    1/2 tsp

    grape tomatoes (washed and cut in half)
    10 oz

    chicken stock (unsalted)
    1/2 cup

    lime juice
    1 tsp

    cilantro (finely chopped)
    2 tsp

  • Sausage and Fresh Basil Fast Frittata

    Sausage and Fresh Basil Fast Frittata

    How to Make Sausage and Fresh Basil Fast Frittata

    Frittatas are great breakfast options that can be cooked in bulk so that you can make several servings and spread them out throughout the week.


    10 min prep time


    5 min cook time


    4servings


    1/4 frittata wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook for 3 minutes or until beginning to brown, stirring occasionally.

    2. Pour the egg substitute evenly over the sausage and cook for 1 minute. Do not stir. Then, gently lift to allow the uncooked egg to flow under. Remove from heat. 

    3. Sprinkle the cheese, green onions, tomatoes, and basil evenly over all. 

    Low Carb
    Italian
    One Pot
    Main Dish
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 frittata wedge


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      359mg
      8%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    sun-dried tomato chicken sausage (diced)
    8 oz

    egg substitute
    1 1/2 cup

    part-skim mozzarella cheese (shredded)
    3/4 oz

    green onion (scallion) (finely chopped)
    1/2 cup

    tomato(es) (diced)
    1 cup

    fresh basil (chopped)
    1/4 cup