The Super Diabetes Site

Tag: mexican/southwestern

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mexican Quinoa Casserole

    Mexican Quinoa Casserole

    How to Make Mexican Quinoa Casserole

    This nutrition-packed dish is great as an entrée. It’s got protein from the quinoa and beans and also provides you with some vegetables!


    25 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
    2. Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.
    3. Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
    4. Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Dinner
    Quick & Easy
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      10mg

      3%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    3 tsp

    onion(s) (diced)
    1

    large green pepper (diced)
    1

    garlic (minced)
    2 clove

    quinoa
    2 cup

    low sodium chicken broth (low-sodium, reduced-fat)
    1 cup

    water
    2 1/2 cup

    black beans (15.5-ounce, no-salt added, rinsed and drained)
    1 can

    tomato(es) (14.5-ounce, diced)
    1 can

    chili powder (1)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

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

  • Mexican Skillet Egg Casserole

    Mexican Skillet Egg Casserole

    How to Make Mexican Skillet Egg Casserole


    5 min prep time


    5 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a medium nonstick skillet over medium heat. Add the eggs, cook 1 minute, and gently stir until just set (Note: eggs will still be very wet). Remove from heat.
    2. Top with the remaining ingredient in the order given. Cover and cook over medium-low heat 2–3 minutes or until cheese melts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      410mg
      9%

    Ingredients

    canola oil
    1 tsp

    egg substitute
    1 1/2 cup

    canned green chiles (4.5 oz, chopped, drained)
    1 can

    cheddar cheese (shredded, reduced-fat, sharp)
    1/3 cup

    black olives (2.25 oz, sliced, drained)
    1 can

    tomato(es) (diced)
    1/2 cup

    ripe medium avocado (peeled, pitted, and chopped)
    1

    fresh cilantro (chopped)
    1/4 cup

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Sides
    Lunch
    Dinner
    Snacks
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Master Chicken Stir Fry

    Master Chicken Stir Fry

    How to Make Master Chicken Stir Fry


    15 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium-sized bowl, combine the chicken with 1 tbsp of the soy sauce, rice vinegar, and 2 tsp of the cornstarch. Set aside to marinate at room temperature for 15 minutes.
    2. In another bowl, combine the remaining 1/2 tbsp soy, the remaining 1 tbsp cornstarch, 3/4 cup of the chicken broth, hoisin sauce, and sriracha. Set aside.
    3. Heat half the vegetable oil in a large wok over high heat. When hot, turn the heat to medium high and add the chicken. Stir fry for 5 minutes or until the chicken is cooked through. (You do not need to continuously stir the chicken as you want the chicken to develop a crust and sear.) Remove the chicken from the wok to a plate and set aside.
    4. Add the remaining oil to the wok. Add in the garlic and ginger and stir fry for 30 seconds. Add the red pepper, celery, and broccoli and stir fry for 30 seconds. Add the remaining chicken broth, cover, and steam 3 minutes.
    5. Add the chicken and stir fry for 1 minute. Add in the sauce and cook for 1 minute, coating the chicken and vegetables with the sauce. Serve immediately.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      21g

    • Potassium
      400mg
      9%

    Ingredients

    boneless, skinless chicken breasts (cut into 1/2-inch × 1-inch strips)
    1 lbs

    lower sodium soy sauce (divided use)
    1 1/2 tbsp

    rice vinegar
    1 tbsp

    Cornstarch (divided use)
    1 tbsp plus 2 tsp

    low sodium chicken broth (divided use)
    1 cup

    hoisin sauce
    2 tbsp

    sriracha or garlic chili paste
    1 tsp

    vegetable oil (divided use. )
    1 tbsp

    garlic (minced)
    3 clove

    fresh ginger (peeled, grated)
    1 tbsp

    red bell pepper (cored, seeded, and thinly sliced)
    1 med

    celery (thinly sliced)
    2 stalks

    broccoli florets
    1 cup

  • Mango and Tomato Salsa

    Mango and Tomato Salsa

    How to Make Mango and Tomato Salsa

    This homemade salsa made from fresh produce is more nutritious and lower in sodium than the canned salsa you find at the store. Serve it over tacos, quesadillas or grilled chicken!


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
    2. Mix all ingredients.
    3. Serve with warm corn tortillas or grilled meats.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Appetizers
    No Cook
    Salad Dressings & Condiments
    Sauces
    Sides
    Snacks
    Vegetarian
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    jalapeño pepper (or 1/2, chopped)
    1

    tomato(es) (chopped)
    1 cup

    mango (chopped)
    1 cup

    white onion (chopped)
    1/4 cup

    cilantro (chopped)
    1/2 cup

    olive oil
    1 tsp

    lime juice
    1 tsp

  • Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    How to Make Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Worthy of a special occasion, yet incredibly simple. This is one of my all-time favorites. Try papaya or mango in season in place of the strawberries.


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine avocado with lemon juice in a nonreactive large bowl. Add berries, oil, vinegar, honey, salt, and pepper and combine well. Serve over a bed of arugula or watercress on each of the four plates. Garnish with pine nuts.
    Veggie Rich
    Mexican/Southwestern
    Breakfast and Brunch
    Lunch
    Vegetarian
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    ripe avocado (preferably Hass variety, peeled, pitted, and cut into chunks)
    1

    Juice of 1 lemon or lime
    1

    strawberries (hulled and cut into 1/2-inch-thick slices)
    1 cup

    olive oil
    1 tbsp

    raspberry vinegar
    2 tbsp

    honey
    2 tsp

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    arugula (bite sized)
    2 cup

    toasted pine nuts
    2 tbsp

  • Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder

    How to Make Jalapeño Chicken and Corn Chowder

    This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
     


    25 min prep time


    30 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
    2. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
    3. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
    4. Add the chicken and heat through. Remove the pot from the heat.
    5. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
    Low Sodium
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Main Dish
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    medium yellow onion (peeled and chopped)
    1

    medium carrots (peeled and chopped)
    2

    celery (chopped)
    2 stalks

    medium jalapeño peppers (seeded and chopped)
    2

    garlic (peeled and smashed)
    2 clove

    ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
    4

    no-salt seasoning (such as Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    fat-free, low-sodium chicken broth
    4 cup

    cooked chicken breast (chopped)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

  • Huevos Rancheros

    Huevos Rancheros

    How to Make Huevos Rancheros


    4servings


    1 stack

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tortillas on baking sheet and bake 3 minutes on each side.
    3. Meanwhile, place the tomatoes, cumin, cayenne, and salt in a medium nonstick skillet and bring to a boil over medium-high heat. Reduce heat to medium low and cook, covered, 3 minutes or until slightly thickened. Break one egg into a measuring cup. Carefully slide egg onto the tomato mixture. Repeat with the remaining eggs. Simmer gently over medium heat, covered, 2 1/2 to 3 minutes or until whites are completely set and yolks just begin to thicken slightly.
    4. Place a tortilla on each of four dinner plates. Top with the tomato mixture and eggs. Sprinkle with cheese and cilantro.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Breakfast and Brunch
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 stack


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      190mg

      63%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      380mg
      8%

    Ingredients

    corn tortillas
    4

    tomato(es) (14.5-ounce, no-salt-added, diced, drained)
    1 can

    ground cumin
    1 tsp

    cayenne pepper (optional)
    1/8 tsp

    salt
    1/2 tsp

    large eggs
    4

    part-skim mozzarella (shredded)
    1 oz

    cilantro (chopped)
    1/4 cup

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry 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.
    8. Bulk 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
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg
      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup