The Super Diabetes Site

Tag: main dish

  • Roasted Pepper Pizza

    Roasted Pepper Pizza

    How to Make Roasted Pepper Pizza

    Use fresh summer bell peppers to top this quick and easy homemade pizza, a much better choice than ordering out. If you have leftovers, wrap them in foil and have it cold for a grab-and-go meal the next day.


    8servings


    1 slice (1/8th of pizza)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a 12-inch pizza pan with nonstick cooking spray. Using your fingertips or the heel of your hand, spread the dough so that it covers the bottom of the pan.
    2. In a small bowl, combine the oil, garlic powder, onion powder, and black pepper. Add the bell peppers and toss to coat, then place in a 9’x13’ baking dish. Bake for 20 to 25 minutes, or until the peppers are fork-tender.
    3. Spread the sauce over the dough and sprinkle with the mozzarella cheese.
    4. Place the roasted peppers over the cheese and bake for 13 to 15 minutes, or until the crust is crisp and brown. Cut and serve.
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice (1/8th of pizza)


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      8mg

      3%

    • Sodium
      532mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      10g

    Ingredients

    onion powder
    1/4 tsp

    olive oil
    2 tbsp

    frozen bread dough (thawed)
    1 lbs

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    medium bell peppers (sliced into 1-inch strips, (red, green, and yellow or any combination))
    3

    light spaghetti sauce
    2/3 cup

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

  • Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    How to Make Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Author Aviva Goldfarb says, “Six O’Clock Scramble CFO (and my good friend) Robin Thieme stopped by on a Saturday to drop off a book and was surprised to find that I was cooking a hot lunch for my husband, Andrew, and me. I confessed that I was just trying to use up some produce before it went bad. Robin joined us for lunch and we all agreed this dish is a winner. Serve with Tropical Island Smoothies.”


    5 min prep time


    25 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Chop the cauliflower, combine the spices, or fully prepare and refrigerate the dish.
    2. Preheat the oven to 400°F. In a large serving bowl, toss the cauliflower with 2 tablespoons of the oil. In a small bowl, combine the spices (curry powder through salt). Toss the cauliflower with the spices, and spread the florets on a large baking sheet and roast for 15 minutes.
    3. Meanwhile, in the large serving bowl, combine the chickpeas, cashews, and raisins with the remaining tablespoon of oil. Remove the cauliflower from the oven and toss in the chickpeas, cashews, and raisins. Return it to the oven for 10 more minutes until the cauliflower is well browned and tender. (Meanwhile, prepare the smoothies, if you are serving them.) Serve immediately, or refrigerate for up to 3 days.
    4. SLOW COOKER DIRECTIONS: Add all ingredients except the chutney to the slow cooker and cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    Veggie Rich
    Indian
    Dinner
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      305

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      10g

    • Potassium
      705mg
      15%

    Ingredients

    cauliflower (cut into medium florets)
    1

    Extra Virgin Olive Oil (divided use)
    3 tbsp

    curry powder
    1 tsp

    ground cumin
    1 tsp

    chili powder
    1 tsp

    cayenne pepper (optional)
    1/4 tsp

    salt, or more to taste
    1/4 tsp

    canned chickpeas ((garbanzo beans), drained and rinsed, or use 1 1/2 cups cooked chickpeas)
    15 oz

    cashews
    1/4 cup

    raisins, or more to taste ((up to 1/2 cup), or use dried cranberries or currants)
    1/4 cup

    mango chutney (for serving (optional))
    1/4 cup

  • Roasted Cod With Tomatoes, Zucchini, And Olives

    Roasted Cod With Tomatoes, Zucchini, And Olives

    How to Make Roasted Cod With Tomatoes, Zucchini, And Olives


    4servings


    1 cod fillet + 1/2 cup of vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tomatoes, zucchini, and onion in a large baking dish, and season with salt and pepper. Drizzle with olive oil, and roast for about 20 minutes or until vegetables are tender.
    3. Remove from oven, and stir in garlic, olives, and basil. Place cod fillets on top of vegetables, and sprinkle with salt and pepper. Drizzle with lime juice. Return to oven. Bake for about 15 minutes, until fish is cooked through.
    Seafood
    Lunch
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod fillet + 1/2 cup of vegetables


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      23g

    Ingredients

    roma (plum) tomatoes (diced)
    1 cup

    large zucchini (diced)
    2

    yellow onion (sliced)
    1

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    Extra Virgin Olive Oil
    2 tbsp

    garlic (chopped)
    2 clove

    Kalamata olives (pitted and diced)
    1/4 cup

    basil (chopped)
    1/4 cup

    cod filets (4-6 ounce each)
    4

    Juice of 1 lime
    1

  • Roasted Chicken and Arugula Salad

    Roasted Chicken and Arugula Salad

    How to Make Roasted Chicken and Arugula Salad

    Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
    2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
    3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
    4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
    5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
    6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
    Veggie Rich
    Salads
    Main Dish
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      530mg
      11%

    Ingredients

    bone-in, skin-on chicken breasts
    2 lbs

    all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    6 cup

    small onion (thinly sliced (equivalent to 1/2 cup))
    1/2

    golden raisins
    1/4 cup

  • Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    How to Make Rigatoni With Sun-Dried Tomatoes, Pesto, And Olives

    Author Robyn Webb says, “I’m always looking for new ways to serve large shapes of pasta. I’ve got the penne, fusilli, and shell shapes down pretty good, but I find shapes like rigatoni more of a challenge to balance with other ingredients. I’ve concluded that rigatoni just needs a few strong flavors such as olives, sun-dried tomatoes, and lemon zest to be special.”


    15 min prep time


    20 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of lightly salted water to a boil. Add the rigatoni and cook for 8–10 minutes until al dente.
    2. Meanwhile coat a large skillet with cooking spray. Sauté the onion and garlic over medium heat for about 6 minutes. Add the sun-dried tomatoes and sauté for 2 minutes. Add the wine and cook until wine is almost evaporated.
    3. Drain the pasta, reserving about 1/3 cup pasta water. Set the pasta aside. Add the pasta water to the onion mixture and cook for 1 minute. Add in the pesto, pine nuts, olives, and lemon zest. Season with pepper. Add the rigatoni and toss well.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Italian
    Vegetarian
    Vegan
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      235mg

      10%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    rigatoni ((preferably whole-wheat))
    8 oz

    Olive oil cooking spray
    1

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    2 clove

    rehydrated sun-dried tomatoes (sliced, not packed in oil)
    1/2 cup

    dry white wine
    1/2 cup

    pesto sauce (bottled)
    4 tbsp

    toasted pine nuts
    2 tbsp

    Kalamata olives (pitted, coarsely chopped)
    1/4 cup

    fresh lemon zest
    2 tsp

    freshly ground black pepper to taste
    1

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Potato Crusted Bacon Quiche

    Potato Crusted Bacon Quiche

    How to Make Potato Crusted Bacon Quiche

    Author Robyn Webb says, “Quiche is the ultimate comfort food. But this time, we eliminate the fatty pastry crust in favor of something much more fun!! By using frozen shredded hash browns, we eliminate the fat and add some crispy crunchy texture that adds a double dose of comfort to a true favorite.”


    15 min prep time


    1 hr, 5 min cook time


    8servings


    1/8 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. To make the crust, combine the crust ingredients and press into a 9-inch quiche or pie pan, covering the sides and bottom. Bake the crust for 10 minutes and remove from the oven and set aside.
    2. Cook the bacon in a large skillet over medium-high heat until crispy, about 3 minutes. Remove from the skillet and crumble. In the pan drippings sauté the onion, add the frozen thawed broccoli, and sauté for 3 minutes.
    3. In a bowl, combine the milk, cream cheeses, eggs, egg whites, parsley, salt, and pepper. Mix well. Add the cheddar cheese and cooked bacon.
    4. Spread the broccoli mixture on the bottom of the cooked crust. Pour over the milk mixture. Bake for 15 minutes at 425°F. Lower the heat to 325°F and continue to cook for about 35 minutes until a knife inserted comes out clean.
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 quiche


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      10g

    Ingredients

    shredded frozen hash browns (For the crust, with excess water drained.)
    2 1/2 cup

    egg white (For the crust, beaten until frothy)
    1

    Parmesan cheese (For the crust)
    1 tbsp

    dried basil (For the crust)
    1 tsp

    Kosher Salt (For the crust)
    1/4 tsp

    slices reduced-fat bacon
    2

    small onion (chopped)
    1

    package frozen chopped broccoli (thawed and drained, patted dry)
    1

    1% milk
    1 cup

    cream cheese (fat-free)
    1/4 cup

    cheese (reduced-fat cream)
    1/4 cup

    eggs
    2

    egg whites
    2

    parsley (chopped fresh )
    2 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    extra-sharp reduced-fat cheddar cheese ((such as 75% less fat Cabot extra sharp cheddar))
    1/2 cup

  • Pork Chops Stuffed with Apples and Dates

    Pork Chops Stuffed with Apples and Dates

    How to Make Pork Chops Stuffed with Apples and Dates

    Serve up this elegant dish at your next dinner party. It’s packed with flavor and even provides a serving of fruit!


    15 min prep time


    30 min cook time


    8servings


    1 chop + 5 Tbsps. of stuffing

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the wine with the apples, dates, walnuts, thyme, and honey.
    2. Make a horizontal slit in each pork chop. Stuff equal portions of the mixture into each chop.
    3. Sprinkle each chop with salt and pepper.
    4. Heat a large skillet over medium heat. Add half the canola oil, and sear 4 of the chops for about 7 to 8 minutes per side. Add the remaining oil to the pan, and repeat with the remaining chops.
    5. *Nutrition facts do not include added salt
    Low Sodium
    Dinner
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 chop + 5 Tbsps. of stuffing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.8g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      22g

    • Potassium
      410mg
      9%

    Ingredients

    Gala apples (chopped, unpeeled)
    2 cup

    sweet Madeira wine (divided)
    2 tbsp

    pitted dried dates (diced)
    1/2 cup

    walnuts (coarsely chopped)
    2 tbsp

    fresh thyme (minced)
    2 tbsp

    honey
    1 tsp

    lean boneless pork chops (4-ounce each, about 3/4-1 inch thick)
    8

    salt and pepper to taste
    1

    canola oil
    2 tsp

  • Pork and Avocado Salad

    Pork and Avocado Salad

    How to Make Pork and Avocado Salad


    5 min prep time


    10 min cook time


    4servings


    about 1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill pan or large skillet coated with cooking spray over medium-high heat. Cook the pork 4 minutes on each side or until slightly pink in center. Place on cutting board to cool.
    2. Chop pork and place in a large bowl with 1/2 teaspoon salt and 1/2 teaspoon pepper, if desired, and remaining ingredients; toss gently until well blended.
    Low Sodium
    Grilling
    Dinner
    Main Dish
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 1/3 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      28g

    • Potassium
      830mg
      18%

    Ingredients

    pork loin chops (boneless center-cut)
    1 lbs

    ripe medium avocados (chopped)
    2

    lemon
    1/4 cup

    fresh parsley or cilantro (chopped)
    1 cup

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1