The Super Diabetes Site

Tag: main dish

  • Budget-Friendly Cilantro Lime Roasted Chicken

    Budget-Friendly Cilantro Lime Roasted Chicken

    How to Make Budget-Friendly Cilantro Lime Roasted Chicken

    Cilantro and lime make a fresh and zesty flavor combination in this chicken dish. We start with a whole chicken and break it down into 2 breasts, 2 thighs, two drumsticks, and 2 wings. Butchers at grocery stores will usually break down a whole chicken for you, or you can purchase 2-3 of chicken pieces.


    5 min prep time


    50 min cook time


    6servings


    1/2 breast, 1 thigh, or 1 drumstick + 1 wing

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking dish with cooking spray.
    2. Remove the skin from the chicken and arrange in a single layer in the baking pan.
    3. In a small bowl, whisk together the cilantro, lime zest, lime juice, honey, garlic, ground black pepper and salt. Pour the mixture evenly over the chicken and bake for 45-50 minutes or until the internal temperature of the largest piece of chicken is 165 degrees.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Dinner
    Main Dish
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 breast, 1 thigh, or 1 drumstick + 1 wing


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      18g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    whole chicken (cut into 8 pieces)
    1 (about 2 1/2 lbs)

    cilantro (chopped)
    2 tbsp

    lime (zested and juiced)
    1

    honey
    1 tbsp

    garlic (minced)
    2 clove

    black pepper
    1/2 tsp

    salt
    1/2 tsp

  • Budget-Friendly Chicken Sausage and Cabbage Skillet

    Budget-Friendly Chicken Sausage and Cabbage Skillet

    How to Make Budget-Friendly Chicken Sausage and Cabbage Skillet

    This budget-friendly recipe comes together quickly for a week night dinner, with the flavors of fall coming from the apples, onions and shredded cabbage!


    10 min prep time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil and a generous amount of cooking spray to a large sauté pan over medium-high heat.
    2. Sauté sausage until beginning to brown. Remove from pan and set aside.
    3. Add apples, onion and cabbage to the pan and sauté for 8-10 minutes or until cabbage is soft and beginning to lightly brown.
    4. Add sausage back to the pan and remaining ingredients. Sauté until liquid reduced.
    Budget Friendly
    Main Dish
    Quick & Easy
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        19g

    • Protein
      14g

    • Potassium
      530mg
      11%

    Ingredients

    olive oil
    1 tsp

    nonstick cooking spray
    1

    fully cooked roasted garlic chicken sausage (sliced)
    3 links

    small granny smith apples (peeled and grated (use large hole on grater))
    2

    onion(s) (diced)
    1

    cabbage (1/2 small head, shredded)
    6 cup

    honey
    1 tbsp

    white wine
    1/4 cup

    white wine vinegar
    1 tbsp

    salt-free all-purpose seasoning
    1 tsp

    black pepper
    1/2 tsp

  • Budget-Friendly Chicken Sausage Hash

    Budget-Friendly Chicken Sausage Hash

    How to Make Budget-Friendly Chicken Sausage Hash

    Here’s an easy dinner for 4 that costs less than 10 dollars. Save time on this recipe by roasting your sweet potatoes the night before. Then you can just sauté and serve up your hash the next day.


    15 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
    2. Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
    3. Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
    4. Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
    5. Gently stir in diced, cooked sweet potatoes and serve.
    Fiber Focused
    Comfort Food
    Main Dish
    Lunch
    Budget Friendly
    Breakfast and Brunch
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      11g

    • Potassium
      930mg
      20%

    Ingredients

    olive oil
    1 tbsp

    nonstick cooking spray
    1

    onion (diced)
    1

    sliced mushrooms
    1 cup

    medium red bell pepper (seeded and diced)
    1

    dried thyme
    1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 clove

    apple chicken sausage (diced)
    3 links

    water
    1/4 cup

    sweet potatoes (roasted whole, peeled and diced)
    1 lbs

  • Budget-Friendly Braised Chicken Thighs with Mushrooms

    Budget-Friendly Braised Chicken Thighs with Mushrooms

    How to Make Budget-Friendly Braised Chicken Thighs with Mushrooms

    Healthy eating can be done on a budget and this dinner proves it! Chicken thighs are less expensive than chicken breast and can be a nice change. This makes a tasty, low-carb, budget-friendly meal.


    15 min prep time


    4servings


    1 chicken thigh with 1/4 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large Dutch oven over medium-high heat.
    2. Add chicken thighs and sauté for 3 minutes per side. Remove from pan and set aside.
    3. Add margarine to pan and melt. Add onion and sauté for 2 minutes. Add mushrooms and sauté for 3-5 minutes until liquid is released; stirring frequently.
    4. Add balsamic vinegar to pan and cook with mushrooms for 1 minute. Add chicken thighs back to pan and place mushrooms on top of chicken. Pour chicken broth into pan.
    5. Bring the chicken broth to a boil. Reduce the heat to medium-low, cover the pan with a heavy, tight-fitting lid, and simmer for 25 minutes.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Budget Friendly
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh with 1/4 cup mushrooms


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      22g

    • Potassium
      510mg
      11%

    Ingredients

    olive oil
    1 tbsp

    boneless, skinless chicken thighs (boneless, skinless)
    1 lbs

    margarine (trans-fat-free)
    1 tsp

    onion(s) (finely diced)
    1/2

    sliced mushrooms (sliced)
    8 oz

    balsamic vinegar
    3 tbsp

    low sodium chicken broth
    1 1/2 cup

  • Budget-Friendly Chicken Chili

    Budget-Friendly Chicken Chili

    How to Make Budget-Friendly Chicken Chili

    This chili is perfect for a fall dinner and it’s full of vitamin C, protein and fiber. Feel free to experiment with different beans such as black or Great Northern beans here.


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add chicken and sauté over medium heat for 7 minutes or until done. Remove from pan.

    2. Add onions and green peppers and sauté over medium-high heat for 3 minutes or onions until clear. Add garlic and sauté 30 more seconds.

    3. Add remaining ingredients along with cooked chicken and bring to a boil. Reduce heat and simmer for 15 minutes

    Fiber Focused
    Mexican/Southwestern
    Easy Pantry Recipes
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      860mg
      18%

    Ingredients

    nonstick cooking spray
    1 spray

    boneless, skinless chicken breasts (diced)
    8 oz

    green bell pepper (diced)
    1 whole

    onion(s) (diced)
    1 small

    garlic (minced)
    1 clove

    canned diced tomatoes
    28 oz

    navy or great northern beans (rinsed and drained)
    15 oz

    black pepper
    1/4 tsp

    chili powder
    2 tsp

    cumin
    1/2 tsp

  • Budget-Friendly Chicken Piccata

    Budget-Friendly Chicken Piccata

    How to Make Budget-Friendly Chicken Piccata

    Chicken piccata is a classic Italian dish featuring briny capers and fresh lemon. The chicken is pounded thin and lightly breaded with breadcrumbs making it tender and crispy. This budget-friendly recipe is quick and easy to make. Serve over a bed of spinach and with a side of whole-wheat pasta for a light Italian dinner.


    20 min prep time


    15 min cook time


    4servings


    1 chicken breast and 1 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. Slice the chicken breast in half lengthwise and then pound to 1/4-inch thickness. Season each chicken breast with salt and ground black pepper.
    3. Set up three wide bowls or flat-bottom containers. Fill the first bowl with the whole wheat flour, the second bowl with the egg and 1 tsp lemon juice, and the third bowl with the breadcrumbs and Italian seasoning. Whisk the egg and lemon juice together. Combine the breadcrumbs and Italian seasoning and mix well.
    4. Dredge one chicken breast in the flour and shake off the excess. Then dip the chicken breast in the egg, and then coat in the breadcrumb mixture. Place on the baking sheet. Repeat this process for the remaining three chicken breasts.
    5. Spray the top of each chicken breast with cooking spray and bake for 8 minutes. Turn the chicken breasts over and bake for 5 more minutes. Ensure that the chicken is cooked to an internal temperature of 165 degrees F.
    6. While the chicken is baking, heat the oil and a generous amount of cooking spray over medium heat in a small nonstick skillet. Add the capers and sauté for 2-3 minutes.
    7. Add about 1 tbsp lemon juice and cook until the lemon juice is completely reduced. Add the chicken broth and simmer until reduced by half. Stir in the parsley.
    8. Remove the chicken from the oven and serve with 1 Tbsp. of sauce drizzled over the chicken.
    CKD Dialysis
    Kidney-Friendly
    Italian
    Dinner
    Quick & Easy
    Main Dish
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast and 1 tbsp sauce


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      130mg

      43%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      35g

    • Potassium
      380mg
      8%

    Ingredients

    boneless skinless chicken breasts
    20 oz

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    whole wheat flour
    1/4 cup

    eggs
    1

    juice of 1 lemon
    1

    bread crumbs
    1/2 cup

    Italian seasoning
    1 tsp

    olive oil
    1 tsp

    capers (drained and rinsed)
    2 tbsp

    low sodium chicken broth
    1/2 cup

    chopped fresh parsley
    1/4 cup

  • Budget-Friendly BBQ Chicken Salad

    Budget-Friendly BBQ Chicken Salad

    How to Make Budget-Friendly BBQ Chicken Salad

    Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired.


    20 min prep time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.
    2. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool.
    3. In a large salad bowl, toss together bacon, carrots, lettuce, onion, cucumber, tomatoes, salt (optional), and pepper.
    4. Once chicken is cool, chop into small pieces and toss with the salad ingredients.
    5. Pour dressing over salad and toss gently to coat.
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Lunch
    Budget Friendly
    Salads
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      55mg

      18%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      21g

    • Potassium
      715mg
      15%

    Ingredients

    nonstick cooking spray
    1

    chicken breasts (boneless, skinless)
    1 lbs

    barbeque sauce
    1/4 cup

    turkey bacon (cooked crisp and chopped)
    4

    carrot(s) (shredded)
    2

    romaine lettuce (bag, chopped)
    16 oz

    medium red onion ((or 1 small), small dice)
    1/2

    large cucumber (small dice)
    1

    large tomato (seeded and small dice)
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    poppy seed dressing (fat-free)
    1/2 cup

  • Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.


    10 min prep time


    10 min cook time


    6servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
    2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
    3. Season the brown rice with the salt.
    4. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
    5. COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    6. COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Foodie
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced, divided use)
    1

    cooked pinto beans
    2 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    ground cayenne red pepper
    1/4 tsp

    black pepper
    1/4 tsp

    water
    1/2 cup

    medium tomato (seeded and diced)
    1

    medium jalapeño pepper (seeded, deveined and minced)
    1

    cilantro (chopped)
    1/4 cup

    Juice of 1 lime
    1

    cooked brown rice (warmed)
    2 cup

    salt
    1/2 tsp

    cooked chicken (shredded, warmed)
    2 cup

    avocado (peeled, seeded and sliced)
    1

    lime (sliced)
    1

  • Broiled Cod

    Broiled Cod

    How to Make Broiled Cod

    The American Diabetes Association and the American Heart Association recommend eating at least 2 servings of fish per week. This broiled cod is a tasty option. If you’re not a fan of cod, feel free to substitute any fish here.
    Click here for more heart-healthy recipes


    5 min prep time


    10 min cook time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Spray a baking sheet or broiler pan with cooking spray.
    2. In a small bowl mix together mayonnaise, lemon juice, paprika, parsley and ground black pepper.
    3. Place cod filets on broiler pan and spread mayonnaise mixture evenly among the cod filets. Sprinkle Parmesan cheese on top of filets.
    4. Broil filets for 8-10 minutes.
    Low Carb
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      21g

    Ingredients

    nonstick cooking spray
    1

    light mayonnaise
    3 tbsp

    lemon (juiced)
    1/2

    paprika
    1/2 tsp

    parsley (dried)
    1 tsp

    black pepper
    1/4 tsp

    cod filets (about 1 pound total)
    4

    Parmesan cheese (grated)
    1 tbsp

  • Brisket with Wine Reduction

    Brisket with Wine Reduction

    How to Make Brisket with Wine Reduction

    This dish can be turned into a one-pot medley by adding some carrots and potatoes.


    15 min prep time


    3 hr cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 275°F.
    2. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place garlic and onions in pan around brisket. Sprinkle salt and pepper over brisket and rub it in. (You can also add some fresh herbs if you have them. A sprig of rosemary is nice.)
    3. Once onions begin to brown, add wine or broth. (It will deglaze pan and lift all the good stuff the bottom of the pan.) Add mushrooms, cover, and place in preheated oven for 2-3 hours. Remove from oven and let cool.
    4. Once the brisket has cooled, remove it from the pan and let it rest on a cutting board. Bring the pan juices to a boil and reduce until thickened. You can also add a sprinkle or two of Wondra flour to help thicken. Slice the brisket against the grain, and serve with red wine sauce.
    Low Carb
    Holidays & Entertaining
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%

    • Cholesterol
      90mg

      30%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    beef brisket (about 3 pounds)
    1

    large garlic (chopped)
    3 clove

    large onion (chopped)
    1

    fine sea salt
    1 tsp

    coarse ground black pepper
    1 tsp

    dry red wine (such as Pinot Noir, Chianti, or Syrah; or beef broth; or a combination of wine and broth)
    1 1/2 cup

    cremini (baby bella) mushrooms (quartered)
    10 oz

    Wondra flour
    1 tbsp