The Super Diabetes Site

Tag: one pot

  • Sausage and Fresh Basil Fast Frittata

    Sausage and Fresh Basil Fast Frittata

    How to Make Sausage and Fresh Basil Fast Frittata

    Frittatas are great breakfast options that can be cooked in bulk so that you can make several servings and spread them out throughout the week.


    10 min prep time


    5 min cook time


    4servings


    1/4 frittata wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook for 3 minutes or until beginning to brown, stirring occasionally.

    2. Pour the egg substitute evenly over the sausage and cook for 1 minute. Do not stir. Then, gently lift to allow the uncooked egg to flow under. Remove from heat. 

    3. Sprinkle the cheese, green onions, tomatoes, and basil evenly over all. 

    Low Carb
    Italian
    One Pot
    Main Dish
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 frittata wedge


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      359mg
      8%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    sun-dried tomato chicken sausage (diced)
    8 oz

    egg substitute
    1 1/2 cup

    part-skim mozzarella cheese (shredded)
    3/4 oz

    green onion (scallion) (finely chopped)
    1/2 cup

    tomato(es) (diced)
    1 cup

    fresh basil (chopped)
    1/4 cup

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Potato Crusted Bacon Quiche

    Potato Crusted Bacon Quiche

    How to Make Potato Crusted Bacon Quiche

    Author Robyn Webb says, “Quiche is the ultimate comfort food. But this time, we eliminate the fatty pastry crust in favor of something much more fun!! By using frozen shredded hash browns, we eliminate the fat and add some crispy crunchy texture that adds a double dose of comfort to a true favorite.”


    15 min prep time


    1 hr, 5 min cook time


    8servings


    1/8 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. To make the crust, combine the crust ingredients and press into a 9-inch quiche or pie pan, covering the sides and bottom. Bake the crust for 10 minutes and remove from the oven and set aside.
    2. Cook the bacon in a large skillet over medium-high heat until crispy, about 3 minutes. Remove from the skillet and crumble. In the pan drippings sauté the onion, add the frozen thawed broccoli, and sauté for 3 minutes.
    3. In a bowl, combine the milk, cream cheeses, eggs, egg whites, parsley, salt, and pepper. Mix well. Add the cheddar cheese and cooked bacon.
    4. Spread the broccoli mixture on the bottom of the cooked crust. Pour over the milk mixture. Bake for 15 minutes at 425°F. Lower the heat to 325°F and continue to cook for about 35 minutes until a knife inserted comes out clean.
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 quiche


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      10g

    Ingredients

    shredded frozen hash browns (For the crust, with excess water drained.)
    2 1/2 cup

    egg white (For the crust, beaten until frothy)
    1

    Parmesan cheese (For the crust)
    1 tbsp

    dried basil (For the crust)
    1 tsp

    Kosher Salt (For the crust)
    1/4 tsp

    slices reduced-fat bacon
    2

    small onion (chopped)
    1

    package frozen chopped broccoli (thawed and drained, patted dry)
    1

    1% milk
    1 cup

    cream cheese (fat-free)
    1/4 cup

    cheese (reduced-fat cream)
    1/4 cup

    eggs
    2

    egg whites
    2

    parsley (chopped fresh )
    2 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    extra-sharp reduced-fat cheddar cheese ((such as 75% less fat Cabot extra sharp cheddar))
    1/2 cup

  • One-Pot Roasted Chicken with Acorn Squash

    One-Pot Roasted Chicken with Acorn Squash

    How to Make One-Pot Roasted Chicken with Acorn Squash

    The apples and cinnamon in this savory one-pot main dish will fill your home with a delicious Autumn aroma.


    5 min prep time


    55 min cook time


    4servings


    1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Season the chicken with the rosemary. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat. Place the chicken in the pot and sear for 3 minutes per side.
    3. Cut the acorn squash in half lengthwise and scoop out the seeds. Cut each half into quarters; discard ends.
    4. Place the acorn squash and apple slices around the chicken. Drizzle the honey evenly over the squash and apple slices and then sprinkle them with cinnamon. Pour the water over the chicken.
    5. Bake for 45 minutes in the oven, uncovered. To serve, pour some of the juices over the chicken, squash, and apples.
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    One Pot
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      615mg
      13%

    Ingredients

    thighs (4-ounce each, boneless, skinless chicken)
    4

    dried rosemary
    1 tsp

    olive oil
    2 tsp

    acorn squash (1-1/4 lbs)
    1

    Granny Smith or other tart apple (cored and sliced)
    1

    honey
    1 tbsp

    ground cinnamon
    1/4 tsp

    water
    1/2 cup

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

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

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Hummus Deviled Eggs

    Hummus Deviled Eggs

    How to Make Hummus Deviled Eggs

    Try this twist on traditional deviled eggs. Replace the yolk with a zesty bean mixture to cut down on calories, fat and cholesterol. Your guests will enjoy them just as much!


    15 min prep time


    8servings


    2 egg halves

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice hardboiled eggs in half lengthwise and discard the yolk.
    2. Add garbanzo beans, garlic, lemon zest, lemon juice, olive oil, broth, salt, pepper, salsa and parsley to a blender or food processor. Process until hummus is smooth.
    3. Fill each egg half with a heaping tablespoon of hummus.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Snacks
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Appetizers
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      2 egg halves


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    eggs (hardboiled and peeled)
    8

    garbanzo beans (chickpeas) (drained and rinsed)
    1 (14.5-oz) can

    garlic
    2 clove

    small lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    low sodium vegetable broth
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    salsa
    1/4 cup

    chopped fresh parsley
    1 tbsp

  • Hara Freekeh Tahiri

    Hara Freekeh Tahiri

    How to Make Hara Freekeh Tahiri

    Freekeh (pronounced free-kah) is a grain food made from young green wheat that is roasted. Freekeh is prepared by harvesting wheat while the grains are green and the seeds are still soft. The wheat is sun-dried and roasted using a special technique. The wheat is then rubbed, and sometimes cracked. Hara Freekeh Tahiri is a fresh, healthy one-pot meal. Hara means green in Hindi. In this recipe, the green comes from the spinach, peas, and cilantro.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


    5 min prep time


    1 hr cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place cilantro, spinach, peas, and cold water into a blender and blend until very smooth. Set aside.
    2. Combine sunflower oil and ghee in a small bowl, then add mixture to a heavy-bottomed Dutch oven over medium-high heat. Add onions and sauté for 6 minutes, or until transparent.
    3. Add ginger and garlic and sauté for 1 minute. Add tomatoes and sauté for 1 minute.
    4. Add curry powder, star anise, and cinnamon sticks. Sauté for 1 minute.
    5. Add freekeh and toast, stirring occasionally, for 5 minutes, or until it becomes aromatic.
    6. Add stock and bring up to a boil. Then reduce heat to medium-low and bring mixture to a simmer. Cook, covered, for 45 minutes.
    7. Turn off heat, remove the whole spices, and gently stir in spinach and pea purée. Let stand, uncovered, for 5 minutes.
    8. Add salt, pepper, and garam masala; stir well and serve hot.
    Veggie Rich
    Indian
    One Pot
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      620mg
      13%

    Ingredients

    cilantro (chopped)
    1 tbsp

    baby spinach (washed and blanched)
    12 oz

    frozen petite peas (cooked in boiling salted water for 3 minutes)
    12 oz

    water (cold)
    2 tbsp

    sunflower oil (1 tsp / 5 g)
    1 tsp

    ghee
    1 tsp

    red onions (finely diced)
    1 cup

    fresh ginger (finely minced)
    2 tsp

    garlic (finely minced)
    2 tsp

    tomato(es) (diced, fresh)
    1/2 cup

    curry powder (mild)
    1 tbsp

    2 pieces star anise
    2

    cinnamon sticks
    2

    whole-grain freekeh (soaked for 30 minutes, rinsed, and drained)
    2 cup

    vegetable or chicken stock (low-sodium)
    3 1/2 cup

    salt
    1 tsp

    black pepper (ground)
    1/2 tsp

    garam masala
    1/2 tsp

  • Free-Range Garlic Chicken Scampi with Arugula

    Free-Range Garlic Chicken Scampi with Arugula

    How to Make Free-Range Garlic Chicken Scampi with Arugula

    Enjoy this spin-off of classic shrimp scampi for dinner sometime (or several times) this month. It’s a simple one-pot dish that includes a source of lean protein, whole grains and a serving of vegetables.


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9×13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
    2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
    3. Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.
    Fiber Focused
    Italian
    Seafood
    Dinner
    Main Dish
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      29g

    Ingredients

    chicken breasts (free-range boneless, skinless, antibiotic-free, cut into large, thin, bite-size pieces)
    14 oz

    Extra Virgin Olive Oil
    2 tbsp

    large garlic cloves (minced)
    4 clove

    green onion (thinly sliced, white part only)
    1 tbsp

    lemon juice
    1/4 cup

    dry whole wheat linguine
    8 oz

    unsalted butter
    1 tsp

    arugula (torn into large pieces)
    1 bunch

    green onion (thinly sliced, green part only)
    1/3 cup

    sea salt, or to taste
    3/4 tsp

    freshly ground black pepper, or to taste
    1/2 tsp

  • Classic Beef Stew

    Classic Beef Stew

    How to Make Classic Beef Stew

    You don’t need cold weather to enjoy a great beef stew. There are so many new renditions of beef stew, but if you can make this classic version really well, that’s all you’ll need. Although button mushrooms can be used, try and seek out cremini mushrooms as the stew will taste more full-bodied.


    20 min prep time


    2 hr cook time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the all-purpose flour with the Italian seasoning. Heat the olive oil in a large Dutch oven over medium heat. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each side.
    2. Remove the beef from the pan and deglaze the pan with 1/4 cup chicken broth. Add in the mushrooms and sauté for about 4 minutes until well browned. Remove the mushrooms from the pan and deglaze with another 1/4 cup of the broth. Add the onions and garlic and sauté for 4 minutes. Return the beef to the pot, add the remaining chicken broth, and bring to a boil. Partially cover, lower the heat to simmer, and cook for 45 minutes, stirring occasionally.
    3. Peel and cut the potatoes into 3/4-inch pieces. Cut the carrots into 1/2-inch pieces. Add the potatoes and carrots to the stew and continue to cook for another 45 minutes or until vegetables are tender. Add in the reserved mushrooms, peas, and thyme. Season with red wine vinegar and black pepper.
    Comfort Food
    Dinner
    Main Dish
    One Pot
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      980mg
      21%

    Ingredients

    all-purpose flour or whole-wheat pastry flour
    2 tbsp

    Italian seasoning
    1 tbsp

    olive oil
    3 tbsp

    top round (cut into 3/4-inch cubes)
    2 lbs

    cremini (baby bella) mushrooms (cleaned, stemmed, and quartered)
    1 1/2 lbs

    low sodium chicken broth (reduced-sodium, low-fat, divided use)
    4 cup

    large onion (coarsely chopped)
    1

    garlic (minced)
    3 clove

    large russet potatoes
    2

    medium carrots (peeled)
    3

    frozen peas
    1 cup

    fresh thyme (minced)
    1 tbsp

    red wine vinegar
    1 tbsp

    freshly ground black pepper (1/4-1/2 tsp)
    1/2 tsp