The Super Diabetes Site

Tag: main dish

  • Chicken Tacos

    Chicken Tacos

    How to Make Chicken Tacos

    Author Robyn Webb: “I chose chicken thighs for this taco filling, as the spicy chile sauce pairs better with it than chicken breasts. Feel free to use chicken breasts if you prefer. Chicken is blander in taste than beef, and it benefits greatly from a nice soak in a lime juice-laced spice blend. You can also prepare just the chicken filling (leave out the tortillas) and serve it with a few vegetables on the side for a nice lean, but definitely tasty, meal.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn Webb. 


    20 min + marinate time prep time


    1 hr 30 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the chili sauce: Add the tomatoes, chilies, quartered onion, and 1 whole garlic clove to a blender and puree. Add the puree to a saucepan and add in the apple cider vinegar, sugar, salt, cinnamon, cloves, and ginger. Bring to a boil. Lower the heat and simmer for 1 hour until thick.

    2. Marinate the chicken: Put the chicken strips into a medium-sized bowl. In a small bowl, combine the chili powder, oregano, paprika, cumin, pepper, and lime juice. Add the seasoning mix to the chicken and mix well to coat the chicken. Cover and refrigerate for 1 hour.

    3. Heat the oil in a large skillet over medium-high heat. Add the marinated chicken and sauté for about 6-8 minutes until the chicken is cooked through. Remove the chicken with a slotted spoon, plate, and set aside.

    4. Add the sliced onions to the pan and sauté on medium heat for about 10 minutes until soft. Add the minced garlic and sauté for 1 minute. Add the chicken back to the skillet and add 2/3 cup of chili sauce to the pan. Simmer the chicken for 10 minutes.

    5. While the chicken simmers, add a corn tortilla to an ungreased skillet and cook over medium high heat for 30 seconds per side. Keep warm.

    6. Spoon the chicken mixture into a warmed corn tortilla. Top with your choice of garnishes—lettuce, cheese, tomatoes, salsa, and yogurt or sour cream.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      18g

    • Potassium
      510mg
      11%

    Ingredients

    fresh tomatoes (cored and quartered)
    3 lbs

    Anaheim chilies (stemmed and seeded)
    2

    large onions (divided use—1 quartered, 1 thinly sliced)
    2

    garlic (divided use—1 whole, 2 minced)
    3 cloves

    Apple Cider Vinegar
    1 1/4 cup

    sugar
    2 tbsp

    Kosher Salt
    1/2 tsp

    ground cinnamon
    1/4 tsp

    ground cloves
    1/4 tsp

    ground ginger
    1/4 tsp

    chicken thighs (boneless, skinless, cut into thin strips)
    1 lbs

    hot or mild chili powder
    1 1/2 tsp

    dried oregano
    1/2 tsp

    paprika
    1/2 tsp

    ground cumin
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Juice of 1 lime
    1

    olive oil
    1 tbsp

    small corn tortillas
    8

    salsa
    1/2 cup

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

    shredded romaine lettuce
    1 cup

    medium tomatoes (diced)
    3

    fat-free plain yogurt or fat-free sour cream
    1/2 cup

  • Chicken or Turkey Pot Pie

    Chicken or Turkey Pot Pie

    How to Make Chicken or Turkey Pot Pie

    Comfort food can be enjoyed even if you want to cook healthier. Phyllo dough makes a fabulously crispy top crust without the fat. Garlic mashed potatoes make a great alternative top “crust.”

    This recipe from The Stress Free Kitchen, by Barbara Seelig-Brown. To order directly from the American Diabetes Association, click here.


    15 min prep time


    45 min cook time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Place 1 tablespoon olive oil in saucepan. Add onion and garlic and cook 2–3 minutes until it begins to soften. Add celery and carrot and cook 5 minutes to soften. Set aside.
    3. Place 1 tablespoon of olive oil and butter in 4-quart saucepan. Melt butter. Whisk in flour and mix well. (Mixture will be dry.) Gradually add 1 cup stock to saucepan. Cook 2–3 minutes until mixture begins to thicken and takes on a golden color.
    4. Add chicken, peas, parsley, and additional stock to achieve desired consistency (some like it soupy, some like it thick). Season with salt and pepper to taste. Place mixture in baking dish.
    5. Spray each sheet of phyllo with olive oil mister and place on top of baking dish. Trim edges.
    6. Bake for approximately 25 minutes or until crust is golden and pie is bubbly.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    celery (sliced)
    1 cup

    carrot(s) (sliced 1/4-inch thick)
    1 cup

    butter (unsalted)
    1 tbsp

    all-purpose flour
    1/4 cup

    chicken stock (low-sodium, plus additional, if desired)
    2 cup

    cooked chicken (or used cooked turkey, or leftover chicken/turkey)
    3 cup

    baby peas (frozen)
    1 cup

    Italian parsley (chopped)
    2 tbsp

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/2 tsp

    sheets frozen phyllo dough (thawed)
    5

  • Chicken Kale Salad with Fresh Ginger Dressing

    Chicken Kale Salad with Fresh Ginger Dressing

    How to Make Chicken Kale Salad with Fresh Ginger Dressing

    This quick and easy salad is ready in a snap with just a few ingredients, perfect for a balanced and quick lunch or side dish.


    5 min prep time


    12 min cook time


    4servings


    2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the chicken with cooking spray, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, if desired. Cook 6 minutes on each side or until no longer pink in center. Let cool and thinly slice.
    2. Place equal amounts of the greens and chicken on four dinner plates. Whisk together the salad dressing and ginger until well blended. Spoon equal amounts over all.
    Veggie Rich
    Low Carb
    Lunch
    Main Dish
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      760mg
      16%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    packed spinach with baby kale greens
    8 cup

    lite raspberry salad dressing (light)
    3/4 cup

    gingerroot (grated)
    2 tsp

  • Chicken Cheddar Rice with Asparagus

    Chicken Cheddar Rice with Asparagus

    How to Make Chicken Cheddar Rice with Asparagus

    Who doesn’t love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 1/2 hours or on low for 3 hours.
    2. Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.
    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      45mg

      15%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      574mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    water
    2 cup

    chicken thigh meat (boneless, skinless, trimmed of fat and cut into bite-size pieces)
    8 oz

    onion(s) (diced)
    1 1/2 cup

    uncooked brown rice (preferably parboiled variety)
    1 cup

    medium garlic cloves (minced)
    4 clove

    chicken bouillon granules (sodium-free)
    2 tsp

    thyme leaves (dried)
    1/2 tsp

    fresh asparagus tips (broken in 2-inch pieces, or frozen French cut green beans, thawed)
    2 cup

    salt
    1/2 tsp

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

  • Chicken And Vegetables En Papillote

    Chicken And Vegetables En Papillote

    How to Make Chicken And Vegetables En Papillote

    This is a dramatic dish to serve to guests. When you place the parchment package on each guest’s dinner plate, the steam and the flavors are intoxicating! Fish fillets also work well in this recipe.


    15 min prep time


    30 min cook time


    4servings


    1 package

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Cut four sheets of parchment (about 18 inches long) and then fold each in half lengthwise. Cut each in a 1/2 heart shape, which will make a heart when fully open.
    3. Working on 1/2 of the heart, layer as follows: potatoes, chicken breast, garlic, rosemary, and thyme, 6 green beans, 4 pieces carrot, and 4 pieces yellow squash. Sprinkle with Stress Free Cooking Seasoning Blend and wine.
    4. Fold the parchment in half and crimp edges all the way around to seal tightly. Place on baking sheet and place in the preheated oven. Bake 25–30 minutes.
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 package


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      28g

    • Potassium
      895mg
      19%

    Ingredients

    Parchment Paper
    1

    Yukon gold potatoes (about 1 small potato per person)
    4

    chicken breasts (boneless, skinless, approximately 4 ounces each)
    4

    garlic (minced)
    4 clove

    fresh rosemary
    4 sprig

    fresh thyme
    4 sprig

    fresh green beans
    24

    baby carrots (halved lengthwise)
    12

    small yellow squash (cut into 16 julienned pieces)
    1

    Stress Free Cooking Seasoning Blend
    1 tsp

    dry white wine (such as Pinot Grigio, Soave, Orvieto, or Sauvignon Blanc)
    1/2 cup

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Chicken and Spinach Enchiladas

    Chicken and Spinach Enchiladas

    How to Make Chicken and Spinach Enchiladas

    Trying to eat more veggies? Here’s a great way to incorporate veggies into an everyday dish. Short on time? Use a cooked rotisserie chicken from your local grocery store.


    20 min prep time


    5servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
    2. In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
    3. Scoop 1/4 cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
    4. Pour enchilada sauce over tortillas. Bake 25 minutes.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cooked chicken breast (shredded)
    8 oz

    frozen spinach (chopped, thawed and drained)
    9 oz

    garlic (minced)
    1 clove

    cumin
    1/2 tsp

    fresh cilantro
    1 tbsp

    black pepper
    1/4 tsp

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

    Parmesan cheese (freshly grated)
    3 tbsp

    corn tortillas (6-inch, heated)
    10

    canned green enchilada sauce
    8 oz

  • Chicken and Dumplings

    Chicken and Dumplings

    How to Make Chicken and Dumplings

    Try these chicken and dumplings for a budget-friendly family dinner. Add a side of roasted green beans to complete your meal.


    15 min prep time


    6servings


    2cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside.
    2. Add cooking spray and olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened.
    3. Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes.
    4. Roll the dough out into an 8 inch disk that is 1/2-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added.
    5. Simmer the dumplings for 10 minutes and serve.
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2cups


    • Amount per serving



      Calories





      315

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      100mg

      33%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      810mg
      17%

    Ingredients

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    ground sage
    1/2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    eggs
    1

    cold water
    1 tbsp

    nonstick cooking spray
    1

    olive oil
    1 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (sliced)
    8 oz

    chicken breasts (boneless, skinless, diced)
    1 1/2 lbs

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

  • Chicken and Apricot Tagine

    Chicken and Apricot Tagine

    How to Make Chicken and Apricot Tagine

    Serve this dish with whole-wheat couscous or quinoa for a traditional Moroccan meal. For a lower carb meal, serve over spiralized carrots or cauliflower rice.


    15 min prep time


    35 min cook time


    5servings


    1 chicken thigh, 1/3 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cinnamon, ground ginger, turmeric, ground black pepper and salt.
    2. Add oil and a generous amount of cooking spray to a large sauté pan over high heat.
    3. Season both sides of the chicken thighs with the spice mixture.
    4. Sear the chicken on both sides until golden brown, about 3 minutes per side.
    5. Add the onion, garlic and apricots and stir into the chicken thighs. Add the chicken broth and bring to a boil.
    6. Reduce to a simmer for 15 minutes or until chicken is cooked through and the internal temperature is at least 165°F.
    7. Remove the chicken from the pan and set aside.
    8. Bring the sauce to a low boil for 8-10 minutes or until reduced and slightly thickened.
    9. Add chicken thighs back into the sauce and stir to coat. Stir in the chopped parsley and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 chicken thigh, 1/3 cup sauce


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      18g

    • Potassium
      500mg
      11%

    Ingredients

    ground ginger
    1/2 tsp

    ground cinnamon
    1/2 tsp

    turmeric
    1/2 tsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    olive oil
    1 tbsp

    Nonstick cooking spray
    1

    boneless, skinless chicken thighs
    5 thighs (about 3 1/2-oz each)

    medium red onion (thinly sliced)
    1

    garlic (minced)
    4 clove

    dried apricots (quartered)
    1/2 cup

    low sodium chicken broth
    1 1/2 cup

    fresh parsley (chopped)
    1/4 cup

  • Cheddar Cheese and Broccoli Soup

    Cheddar Cheese and Broccoli Soup

    How to Make Cheddar Cheese and Broccoli Soup

    The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.


    20 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.
    4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.
    Veggie Rich
    Comfort Food
    Sides
    Main Dish
    Lunch
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        3g

    • Protein
      17g

    Ingredients

    broccoli
    1 lbs

    olive oil
    1 tbsp

    onion, chopped
    1

    celery stalk, chopped
    1

    all-purpose flour
    2 tbsp

    chicken broth, reduced-sodium
    1 can

    milk, evaporated fat-free
    12-ounce can

    reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)
    1 1/4 cup

    black pepper, freshly ground
    1/2 tsp

    nutmeg salt, to taste
    1/4 tsp