The Super Diabetes Site

Tag: mexican/southwestern

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • Turkey Tostadas

    Turkey Tostadas

    How to Make Turkey Tostadas

    Serve this dish with a salad and your favorite salsa.


    30 min prep time


    30 mintues cook time


    6servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking sheet with cooking spray. Set aside.
    3. Coat a large sauté pan with cooking spray over high heat. Add turkey and sauté until beginning to brown, about 7-9 minutes. Add the black beans and heat through.
    4. Add chili powder, cumin, red pepper flakes, garlic, salt and black pepper. Saute an additional 2-3 minutes. Add spinach and cook until wilted, about 3 minutes.
    5. Add both cheeses an chicken broth and stir until cheese is melted.
    6. Lay six corn tortillas on the prepare baking sheet. Spoon the turkey mixture evenly over each tortilla. Bake for 15 minutes or until tortilla is crispy.
    7. Top each tostado with 1 cup shredded lettuce, 1/2 a tomato and 1 Tbsp. Greek Yogurt.
    Mexican/Southwestern
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      890mg
      19%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 lbs

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

    cumin
    1 tsp

    chili powder
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    garlic (minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    baby spinach
    6 oz

    Laughing Cow Light Original Cheese Wedges
    2 wedges

    reduced fat, shredded Mexican style cheese
    1/4 cup

    low sodium chicken broth
    1/4 cup

    corn tortillas
    6

    shredded lettuce
    6 cup

    tomatoes (seeded and diced)
    3

    Plain Nonfat Greek yogurt
    6 tbsp

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

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

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Turkey Bacon Wrapped Jalapeño Poppers

    Turkey Bacon Wrapped Jalapeño Poppers

    How to Make Turkey Bacon Wrapped Jalapeño Poppers

    These spicy, creamy, bacon-wrapped treats are a sure crowd pleaser.


    25 min prep time


    30 min cook time


    20servings


    1 popper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. Add the peppers to a large sauté pan filled with one inch of water and cook over high heat. Bring to boiling, turn off the heat, and cover. Let the peppers steam for 10 minutes.
    3. Remove the peppers from the pan and let them cool to the touch. Cut each pepper in half, lengthwise, and remove the ribs and seeds (if you like it spicy, leave these in or only remove some of them). NOTE: Wear gloves or use a sandwich baggie to protect your hands while handling the peppers. Wash your hands immediately after.
    4. Lay the peppers cut side up on a sheet pan.
    5. In a small bowl, mix together the cream cheese and diced sausage. Fill each pepper half with 1 Tbsp. of the cream cheese mixture.
    6. Cut each piece of turkey bacon in half, lengthwise. Wrap each pepper with a strip of turkey bacon and place seam side down on the baking sheet or secure the bacon with a toothpick.
    7. Bake the poppers for 20 minutes. Let them cool to room temperature before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Foodie
    Snacks
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      1 popper


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      130mg
      3%

    Ingredients

    nonstick cooking spray
    1

    medium-large jalapeño peppers
    10

    light cream cheese
    3/4 cup

    precooked andouille-style chicken sausage (diced)
    1 link (3 oz)

    turkey bacon
    10 slice

  • Tailgate Nachos

    Tailgate Nachos

    How to Make Tailgate Nachos

    Shhh, don’t tell! These yummy nachos are secretly healthy. They even offer a full serving of vegetables!


    30 min prep time


    25 min cook time


    6servings


    1/6 of sheet pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch sheet pan with cooking spray. Layer the tortilla chips in the bottom of the pan and set aside.

    2. Add the oil to a sauté pan and heat over medium heat. Add the onions and garlic and sauté for 5 minutes, until the onions start to turn clear. 

    3. Add the onions and garlic, black beans, pepper, and chicken broth to a blender or food processor and purée until smooth. Pour the bean mixture over the chips.

    4. In a small bowl, mix peppers, cilantro, lime juice, red onion, and 1 cup of the tomatoes. Add the chicken breast and spoon the mixture evenly over the top of the bean mixture. 

    5. Top with the cheese and bake for 20 minutes. Remove the pan from the oven and top the nachos with shredded lettuce and the remaining diced tomato.

    6. Divide the nachos among 6 serving plates and top each with 4 teaspoons of yogurt. 

    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Holidays & Entertaining
    Budget Friendly
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of sheet pan


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      697mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    baked tortilla chips
    4 oz

    olive oil
    1 tbsp

    yellow onion (chopped)
    1 med

    garlic (minced)
    2 clove

    low sodium black beans (rinsed and drained)
    1 can

    black pepper
    1/2 tsp

    low sodium chicken broth
    1/2 cup

    tomato(es) (diced, divided)
    2 cup

    jalapeño pepper (minced)
    2 tbsp

    fresh cilantro (chopped)
    2 tbsp

    lime juice
    1 tsp

    red bell pepper (chopped)
    1 whole

    yellow bell pepper (chopped)
    1 whole

    red onion (thinly sliced)
    1/2 cup

    chicken breasts (cooked)
    2 cup

    shredded Mexican cheese blend (reduced fat)
    1/2 cup

    lettuce (shredded)
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

  • Sweet Potato Burrito Bowl

    Sweet Potato Burrito Bowl

    How to Make Sweet Potato Burrito Bowl

    This recipe is great for meal prepping—you can make the burrito bowls ahead of time and put them in a microwave-safe container. Just leave off the lettuce, yogurt and tomato. Reheat the bowl and then add the cold toppings.


    15 min prep time


    1 hr cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Scrub and dry the potatoes and place them on the baking sheet. Bake the potatoes 45 minutes-1 hour until very tender.
    2. While the potatoes are cooking, cook the instant brown rice according to the package directions. Set the cooked rice aside but keep warm.
    3. Add the olive oil to a nonstick pan over medium heat. Add the onions and garlic and sauté 5 minutes or until the onions start to soften.
    4. Add the beans and salsa, and simmer to heat the beans through. Set the bean and salsa mixture aside but keep warm.
    5. When the potatoes are done cooking, let them cool slightly, then peel and large dice the cooked potato.
    6. To build one burrito bowl, add 1/2 cup cooked rice to the bottom of the bowl. Top with 1/4 of sweet potatoes. Top with 1/2 cup bean and salsa mixture, then top with 2 Tbsp cheese. Repeat the process for the remaining three bowls.
    7. Right before serving, top one bowl with 1/2 cup shredded lettuce, 1 Tbsp. Greek yogurt and 1/4 cup tomatoes.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Vegetarian
    Main Dish
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        14g

    • Protein
      14g

    • Potassium
      1260mg
      27%

    Ingredients

    nonstick cooking spray
    1

    small sweet potatoes
    2

    frozen cauliflower rice
    1 (12-oz) bag

    olive oil
    2 tsp

    small onion (small dice (about 3/4 cup))
    1

    garlic (minced or grated)
    2 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    salsa
    1 cup

    shredded Mexican cheese blend
    1/2 cup

    shredded lettuce
    2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    diced tomatoes
    1 cup

  • Sweet Potato and Spinach Chicken Tacos

    Sweet Potato and Spinach Chicken Tacos

    How to Make Sweet Potato and Spinach Chicken Tacos

    Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!


    5 min prep time


    20 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
    2. Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
    3. Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
    4. Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
    Fiber Focused
    Mexican/Southwestern
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      18g

    • Potassium
      1300mg
      28%

    Ingredients

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    baby spinach
    24 oz

    large sweet potato (peeled and diced)
    1 (about 8 oz)

    cumin
    1/4 tsp

    black pepper
    1/4 tsp

    water
    4 tbsp

    cooked shredded chicken
    1 cup

    6-inch corn tortillas (warmed)
    4

    light sour cream
    4 tsp

    pico de gallo or salsa
    1/2 cup

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Southwestern Protein-Powered Bowls

    Southwestern Protein-Powered Bowls

    How to Make Southwestern Protein-Powered Bowls


    5 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a Dutch oven over medium-high heat. Add beef and cook until browned, stirring frequently. Stir in the frozen vegetable mixture, tomatoes, and 1 cup water. Bring to a boil. Reduce heat to medium-low, cover, and cook 10 minutes.
    2. Remove from heat. Stir in the cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper, if desired.
    3. Spoon equal amounts into 4 bowls.
    Mexican/Southwestern
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      650mg
      14%

    Ingredients

    ground beef (90% extra-lean)
    3/4 lbs

    package frozen vegetable and grain protein blends (southwestern variety, such as Birds Eye Steam Fresh)
    1

    diced tomatoes (14.5 ounce can, no-salt-added)
    1

    cumin (ground)
    1 tbsp