The Super Diabetes Site

Tag: one pot

  • Beef and Broccoli over Zucchini Noodles

    Beef and Broccoli over Zucchini Noodles

    How to Make Beef and Broccoli over Zucchini Noodles

    This lighter version of a Chinese takeout classic is packed with veggies and low in carbs. You can make “noodles” out of zucchini at home with a special “spiralizer” tool, or use a vegetable peel to create ribbons. Zucchini noodles are also available at many grocery stores now—check the freezer aisle by the vegetables, or in the produce section for fresh, packaged zucchini noodles. To make this dish gluten free, be sure to use gluten free soy sauce, and confirm that the corn starch and beef broth are gluten-free.


    15 min prep time


    10 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the broth,
      cornstarch, soy sauce, garlic, and ginger.
      Set aside.
    2. Spray large sauté pan or wok with cooking
      spray, add sesame oil, and place over
      high heat.
    3. Add the onion and stir-fry 2 minutes. Add
      the beef and stir-fry 3 more minutes.
    4. Add the broccoli and spiralized zucchini
      and stir-fry 3 more minutes.
    5. Add the broth mixture and bring to a
      boil, scraping the bottom of the pan to
      loosen any brown bits. Reduce heat and
      simmer 2 minutes.
    6. Stir in sesame seeds and serve.
    Veggie Rich
    Low Carb
    Fiber Focused
    Quick & Easy
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      950mg
      20%

    Ingredients

    no-salt-added beef broth
    1 cup

    Cornstarch
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    garlic (minced)
    2 clove

    minced fresh ginger
    1 tbsp

    nonstick cooking spray
    1

    toasted sesame oil
    2 tsp

    medium onion (sliced)
    1

    sirloin beef (sliced)
    1 lbs

    fresh or frozen broccoli florets
    4 heaping cups

    small zucchini (spiralized into noodles, or 4 cups prepared zucchini noodles)
    2

    sesame seeds
    2 tbsp

  • Unstuffed Eggroll

    Unstuffed Eggroll

    How to Make Unstuffed Eggroll

    This quick and easy recipe features the familiar flavors of a Chinese takeout eggroll, but without the added grease from deep frying. This is a great low-carb entree on its own, or serve over a grain, like brown rice or quinoa, or over cauliflower rice.


    5 min prep time


    15 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Season pork with 1/4 teaspoon pepper and the garlic powder. Sauté pork in a large skillet over medium-high heat until completely cooked. Drain fat if needed. Remove pork from pan and set aside.

    2. Heat olive oil in pan and add garlic; sauté 30 seconds. 

    3. Add coleslaw, soy sauce, ginger, and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently.

    4. Add pork back to pan and top with green onions; heat 1–2 minutes.

    5. Serve over brown rice or cauliflower rice if desired.

    Veggie Rich
    Low Carb
    Asian
    Easy Pantry Recipes
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Main Dish
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      680mg
      14%

    Ingredients

    lean ground pork
    1 lbs

    black pepper (divided use)
    1/2 tsp

    garlic powder
    1 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    packaged coleslaw mix
    16 oz

    lower sodium soy sauce
    2 tbsp

    ground ginger
    1 tsp

    green onion (scallion) (sliced)
    3 stalks

  • Quinoa Dessert Pudding

    Quinoa Dessert Pudding

    How to Make Quinoa Dessert Pudding

    This dessert has the same comfort and flavor of rice pudding, but it’s made with quinoa which is a high-protein whole grain and diabetes superfood. Be sure to rinse the quinoa before cooking—this helps avoid any bitter taste.


    5 min prep time


    45 min cook time


    9servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa under cold
      water
      for 2 minutes.
    2. Whisk together milk,
      fat-free half-and-half,
      brown sugar blend, vanilla,
      cinnamon,
      and nutmeg in
      a medium saucepan over
      medium heat. Bring to a
      simmer.
    3. Once the milk mixture is
      simmering, stir in quinoa and
      reduce heat to a low simmer.
      Partially cover the pan and
      cook 40 minutes, stirring every
      10 minutes.
    4. When quinoa is done
      cooking,
      stir in toasted
      pumpkin
      seeds and serve.
    Comfort Food
    Dessert
    Gluten-Free
    One Pot
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    9 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      300mg
      6%

    Ingredients

    quinoa
    1 cup

    skim milk
    1 1/2 cup

    fat-free half-and-half
    1 1/2 cup

    low-calorie brown sugar blend, such as Truvia or Splenda
    1/4 cup

    vanilla extract
    1 tsp

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/4 tsp

    pumpkin seeds (toasted)
    1/2 cup

  • Simple Brown Rice with Scallions

    Simple Brown Rice with Scallions

    How to Make Simple Brown Rice with Scallions

    Boost brown rice with a flavorful blend of soy sauce and rice vinegar, plus scallions (or other herbs) for a pop of color and fresh flavor.


    5 min prep time


    40 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the soy sauce, olive oil,
      rice vinegar, and ginger. Drizzle the soy sauce mixture onto
      the rice and toss to evenly coat. Add the scallions and toss to
      incorporate.
    2. In a saucepan over high heat, bring the rice and broth to a
      boil. Reduce the heat to medium low and simmer until the rice
      is tender, about 40 minutes. (Alternatively, you can use a rice
      cooker to cook the rice.) Fluff the rice with a fork and place in a
      large bowl.
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      310mg
      7%

    Ingredients

    scallions (thinly sliced)
    5

    ground ginger
    1/4 tsp

    rice vinegar
    1 tbsp

    olive oil
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    low sodium vegetable broth or water
    2 cup

    brown rice
    1 cup

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp

  • Tomato & Sweet Onion Stovetop Okra

    Tomato & Sweet Onion Stovetop Okra

    How to Make Tomato & Sweet Onion Stovetop Okra

    Quick, easy, and comforting—this stovetop okra tastes like it’s been stewed for hours , but it’s actually ready in less than 15 minutes! Canned tomatoes with green chiles add flavor and spice, but you could use regular canned diced tomatoes as well. Use frozen okra, sliced or whole, or fresh (fresh will take longer to cook).


    10 min prep time


    12 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium-high heat.
      Add the onion and cook while stirring until lightly golden,
      about 5 minutes. Add the garlic and cook while stirring until
      fragrant, about 1 minute.
    2. Stir in thawed okra, canned tomatoes (with liquid), and
      thyme, and cook uncovered until liquids are reduced to desired
      consistency, about 5 minutes, stirring occasionally. Serve.
    Low Carb
    Veggie Rich
    Comfort Food
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    avocado oil or sunflower oil
    1 tbsp

    large Vidalia or other sweet onion
    1

    garlic (minced)
    2 clove

    frozen cut or whole okra (thawed)
    1 (16-oz) package)

    diced tomatoes with green chilies
    2 (10-oz) cans

    dried thyme
    3/4 tsp

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp

  • Hard Boiled Egg

    Hard Boiled Egg

    How to Make Hard Boiled Egg

    Eggs are naturally diabetes-friendly food that are packed with protein and low-carb. Plus, they make for great ingredients in a number of different recipes, including our Easy Egg Salad. It seems like there are hundreds of recipes for hard-boiled eggs online, but this one from Chef Jennifer Lamplough is our favorite because it’s nearly full-proof and gives consisent results. Her secret? Buy and refrigerate the eggs you plan to hard boil 10 days to 2 weeks before you hard boil them. Older eggs hard boil and peel better than fresh eggs. Also, if you overcook them, the yolk will get a greenish ring around it. This scares a lot of first-time cooks, but don’t worry. It’s perfectly fine to eat, it just means it’s slightly overcooked.


    2 min prep time


    20 min cook time


    6servings


    1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the eggs in a single layer on the bottom of a large sauce pan and cover with cold water so that there is about an inch of water over the eggs.
    2. Place the pan on a stovetop burner but before turning on the heat, set a timer for 20 minutes.
    3. Start the timer then turn the heat to high and bring to a boil. Once boiling, reduce to a gentle simmer and simmer until the timer goes off.
    4. When the timer goes off, immediately drain the water from the pan then gently shake the eggs in the pan to crack the shells.
    5. Cover in ice water and let sit in the ice water for 15 minutes.
    6. Drain the ice water, then gently roll each egg on a paper towel to loosen the shell, and peel the shell off of the egg.
    7. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Snacks
    Breakfast and Brunch
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 egg


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      187mg

      62%

    • Sodium
      62mg

      3%

    • Total Carbohydrate
      0.6g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0.6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      63mg
      1%

    Ingredients

    eggs
    6 large

    water
    4 cup

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Collard Greens with Yellow Squash

    Collard Greens with Yellow Squash

    How to Make Collard Greens with Yellow Squash

    Collard greens are a nutritional superfood, high in many essential vitamins and minerals. In Southern cuisine, collards are traditionally made with large amounts of pork fat and salt, but this version has all the flavor without the saturated fat and sodium.

    Complete your plate: Pair this vegetable side dish with a protein entrée, like Lemon Chicken with Garlic and Rosemary, and a simple roasted sweet potato. 

     


    10 min prep time


    25 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the woody stems that run down the center of the collard leaves. Neatly pile several leaves and tightly roll them up, then slice into ribbons. Repeat for the remaining collard greens.

    2. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When the oil is shimmering, add the turkey bacon and cook until golden brown, 3 minutes on each side. Remove the bacon and set aside to slightly cool. Dice the bacon once cool.

    3. Heat the remaining 1 tablespoon of olive oil in the same sauté pan over medium heat. When the oil is shimmering, add the garlic and cook until fragrant, 30 seconds. 

    4. Add the collard greens and squash and cook until the collards have wilted and the squash begins to soften, about 5 minutes. 

    5. Add the vegetable broth and bring the mixture to a boil. Lower the heat and simmer, covered, until the vegetables are cooked through, 10 minutes.

    6. Add 1/8 teaspoon salt (optional),* the black pepper, and cooked turkey bacon and toss to combine. 
      *Optional salt not included in nutrition analysis; 1/8 teaspoon salt adds 75 mg of sodium per serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Comfort Food
    Sides
    One Pot
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      260mg
      6%

    Ingredients

    collard greens (about 8 oz, washed and dried)
    1 bunch

    olive oil
    2 tbsp

    turkey bacon
    2 slice

    garlic (minced)
    2 clove

    yellow squash (cut into half moons)
    1 med

    low sodium vegetable broth
    1 cup

    black pepper
    1/8 tsp