The Super Diabetes Site

Tag: quick & easy

  • Roasted Red Pepper Tomato Sauce

    Roasted Red Pepper Tomato Sauce

    How to Make Roasted Red Pepper Tomato Sauce

    Tomatoes are high in potassium, meaning tomato sauce is usually off limits for someone managing kidney disease on a low potassium diet. This kidney-friendly sauce replaces half the tomatoes with roasted red peppers for a lower potassium sauce that can be used on pasta, pizza, or as a replacement for tomato sauce in recipes. And, it tastes great! You can use store bought roasted red peppers (look for the lowest sodium option) or roast red bell peppers at home. You can easily double or triple this recipe to make a larger batch and freeze some for later.
     


    10 min prep time


    4servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place peppers and garlic in food processor or blender and process until smooth. Add tomato sauce, olive oil and Italian seasonings. Process until well blended. Ready to use on pizza, pasta or as a replacement for tomato sauce in recipes. May be refrigerated up to 3 days or frozen until ready to use.

    Kidney-Friendly
    CKD Dialysis
    CKD Non-Dialysis
    Comfort Food
    Easy Pantry Recipes
    Salad Dressings & Condiments
    Vegetarian
    Vegan
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      132mg
      3%

    Ingredients

    crushed red pepper flakes
    1/4 tsp, or to taste

    Italian seasoning
    1 tsp

    low sodium tomato sauce
    1/2 cup

    garlic
    1 clove

    roasted red peppers (drained)
    1/2 cup

  • Sheet Pan Salmon and Green Beans

    Sheet Pan Salmon and Green Beans

    How to Make Sheet Pan Salmon and Green Beans

    Here is a super simple weeknight dinner that’s ready under 30 minutes and only requires one dish! This recipe makes 2 servings, but it could easily be doubled or tripled to serve a family. If fresh green beans aren’t available, you could sub in frozen green beans, or another fresh seasonal vegetable.


    5 min prep time


    15 min cook time


    2servings


    1 salmon fillet and 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. For easy clean up line a sheet pan with parchment paper or coat sheet with cooking spray.
    2. Pat salmon fillets dry, leaving skin on. Place the fillets, skin-side down on the sheet pan.
    3. Combine the dill and mayonnaise in a small bowl. Spread the mixture evenly over both fillets.
    4. Toss the green beans with olive oil and then arrange around the salmon fillets.
    5. Place the baking sheet on the middle rack and roast salmon for 14 to 16 minutes. Fish will be done when the flesh begins to flake easily with a fork. Garnish with lemon slices and more fresh dill.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet and 1 cup green beans


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      28g

      36%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1.5g

        5%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      450mg
      10%

    Ingredients

    salmon (divided into two portions)
    6 oz

    mayonnaise
    3 tbsp

    fresh dill
    1 tbsp

    fresh green beans
    1/4 lbs

    olive oil
    1 tsp

    lemon
    2 slice

  • Beef Wrap Lunch Box

    Beef Wrap Lunch Box

    How to Make Beef Wrap Lunch Box

    This all-in-one meal features a simple roast beef wrap with a side of fruit and nuts. Perfect for an on-the-go lunch for kids or adults!


    10 min prep time


    1serving


    1 lunch box

    Print Recipe >

    Step-By-Step Instructions:

    1. Place rollup, grapes and almonds on a plate or in divided lunch container.
    2. To prepare the beef rollup, spread cream cheese on the tortilla. Layer roast beef slices and vegetables on top. Sprinkle with herb seasoning. Roll tortilla up like a jelly roll and cut into 4 pieces.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Cooking for 1 or 2
    Lunch
    No Cook
    Quick & Easy
    Sandwiches
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch box


    • Amount per serving



      Calories





      400

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      27g

    • Potassium
      585mg
      12%

    Ingredients

    cooked deli roast beef (sliced)
    2 1/2 oz

    red onion
    1 slice

    red bell pepper (thinly sliced)
    1/4

    cucumber
    4 slice

    romaine lettuce
    1 leaf

    6-inch flour tortilla
    1

    whipped cream cheese
    1 tbsp

    salt-free herb seasoning, such as Ms. Dash
    1/2 tsp

    grapes
    1/2 cup

    unsalted almonds
    10

  • Baked or Grilled Trout

    Baked or Grilled Trout

    How to Make Baked or Grilled Trout

    This simple fish recipe is seasoned with salt-free lemon pepper and paprika for a low sodium, heart-healthy protein entree. If you like it spicy, you could also add a dash of cayenne pepper. This recipe calls for trout, but you could use the same seasoning and technique, grilling or baking, with your favorite fish fillet.


    5 min prep time


    15 min cook time


    8servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Dry the fish fillets with a paper towel. Rub both sides lightly with olive oil (or use cooking spray). Combine the salt, lemon pepper, and paprika in a small bowl. Sprinkle the seasoning evenly over the fillet side of the fish.

    2. For grilling: Preheat grill on high heat. Place trout directly on the grill, fillet side down. Cook for 4 minutes. Turn fillets over and cook until fish flakes easily with fork, about 3 to 5 minutes.

    3. For baking: Preheat oven to 350° F. Place trout skin side down on a large sheet pan. Bake uncovered for 10-15 minutes, or until the trout flakes easily with a fork.

    Kidney-Friendly
    Low Sodium
    Low Carb
    CKD Dialysis
    Seafood
    Grilling
    Main Dish
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      23g

    • Potassium
      436mg
      9%

    Ingredients

    rainbow trout fillets
    2 lbs

    olive oil
    1 tbsp

    salt
    1/2 tsp

    salt-free lemon pepper
    1 tsp

    paprika
    1/2 tsp

  • Tuna Ceviche

    Tuna Ceviche

    How to Make Tuna Ceviche

    Ceviche is a latin dish traditionally made with raw fish marinated and cured in citrus juices. This budget-friendly version uses canned tuna, but delivers the same fresh and zesty flavor. The ceviche pairs great with saltine crackers, but you could use any favorite cracker or eat it by itself for a low carb snack, or part of a light lunch.


    10 min prep time


    3servings


    1/4 cup with 6 crackers

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the tuna, onion, cilantro, black pepper, and seasoning blend in a small bowl. Add the lemon juice and mix everything together well. Cover and refrigerate for at least 2 hours to marinate before serving.

    Kidney-Friendly
    CKD Dialysis
    CKD Non-Dialysis
    Latin American
    Easy Pantry Recipes
    Vegetarian
    No Cook
    Budget Friendly
    Lunch
    Quick & Easy
    Snacks
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    Nutrition facts

    3 Servings



    • Serving Size

      1/4 cup with 6 crackers


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      178mg
      4%

    Ingredients

    low-sodium, water-packed tuna (drained)
    5 oz

    chopped fresh cilantro
    1 tbsp

    chopped red onion
    1/4 cup

    black pepper
    1/4 tsp

    salt-free herb seasoning, such as Ms. Dash
    1/4 tsp

    lemon juice
    3 tbsp

    low sodium saltine crackers
    18

  • Vegetarian Kale Pasta

    Vegetarian Kale Pasta

    How to Make Vegetarian Kale Pasta

    This one-pan vegetarian pasta calls for soy-based veggie crumbles that provide the same texture and flavor as ground beef. You could also make this dish vegan by using a non-dairy yogurt. Everything cooks together in one pan making clean up a breeze—perfect for a weeknight meal!


    10 min prep time


    30 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium heat. Sauté the onion until tender. 

    2. Stir in the veggie crumbles, water and Italian seasonings. Cover and cook until crumbles are cooked through, about 4 minutes.

    3. Pour 2-1/2 cups vegetable broth into the mixture and bring to a boil. Add pasta and cook, stirring occasionally, over medium high heat until broth is absorbed, about 10 to 12 minutes. 

    4. Add remaining broth, kale and chili flakes and cook over medium heat until pasta is done, about 14 minutes.

    5. Remove the pan from the heat and stir in the Greek yogurt. Serve hot.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      462mg
      10%

    Ingredients

    olive oil
    1 tbsp

    diced onion
    1 cup

    meatless ground “beef” crumbles (from frozen section)
    12 oz

    water
    1/3 cup

    Italian seasoning
    2 tsp

    Red Chili Flakes
    1 tsp

    low sodium vegetable broth (divided use)
    4 cup

    whole wheat bowtie pasta
    8 oz

    kale (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    6 tbsp

  • Almond Cranberry Celery Logs

    Almond Cranberry Celery Logs

    How to Make Almond Cranberry Celery Logs

    A new twist on the childhood snack, “ants on a log”—this grown-up version is made with cream cheese, dried cranberries, and almonds. We used mixed berry whipped cream cheese, but plain would also work. Whipped cream cheese is lower in fat and calories and easier to spread thanks to whipping process. Experiment with different dried fruit and nuts to find your favorite!


    10 min prep time


    4servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill each celery stalk with 1 tbsp cream cheese, then cut each stalk into 3 equal pieces. Top each piece with 1 almond and 2 dried cranberries. Serve immediately, or cover and refrigerate until ready to serve.

    Kidney-Friendly
    Low Sodium
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Vegetarian
    No Cook
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      138mg
      3%

    Ingredients

    celery (washed and trimmed)
    4 stalks

    mixed berry whipped cream cheese
    4 tbsp

    dried cranberries
    24 whole

    unsalted almonds
    12 whole

  • Microwave Egg and Veggie Jars

    Microwave Egg and Veggie Jars

    How to Make Microwave Egg and Veggie Jars

    These make-ahead, low carb breakfast jars are perfect for a quick, on-the-go breakfast. Store in the fridge or the freezer, and just add two eggs to the jar before microwaving. You could use any combination of vegetables—try others like asparagus, green onion, kale, zucchini. You could even use frozen or canned vegetables (look for low sodium).
     


    15 min prep time


    2 min cook time


    4servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the turkey sausage in a small skillet until browned. Chop into crumbles while cooking.

    2. Toss the dice bell pepper, onion, broccoli, and mushrooms together in a small bowl.

    3. Prepare the jars by spraying the insides with cooking spray. Add 1/4 cup sausage, 1 tablespoon cheese, 1/4 cup diced vegetables mixture and 2 to 3 jalapeno pepper slices (if using) to each jar.

    4. Cover and store the jars for up to 4 days in the refrigerator, on in the freezer for up to 3 months. If storing in the freezer, transfer the frozen jars to the fridge the night before you plan to eat them to thaw.

    5. When ready to eat, add 2 eggs to the jar and stir well (or seal the jar and shake). Microwave for 30 seconds and stir. Repeat until eggs are set (it may take 1-1/2 to 2 minutes depending on your microwave).

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        5.5g

        28%

    • Cholesterol
      430mg

      143%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      20g

    • Potassium
      285mg
      6%

    Ingredients

    turkey sausage
    8 oz

    diced
    1/4 cup

    onion(s) (diced)
    1/4 cup

    broccoli (chopped)
    1/4 cup

    white (button) mushrooms (diced)
    1/4 cup

    cheddar cheese (shredded)
    4 tbsp

    jalapeño pepper (sliced, optional)
    1 whole

    eggs
    8 large

  • Sheet Pan Salmon and Asparagus

    Sheet Pan Salmon and Asparagus

    How to Make Sheet Pan Salmon and Asparagus

    Here is a perfect weeknight dinner—it comes together in less than 30 minutes and cooks on one sheet pan for easy clean up. Salmon is packed with heart-healthy Omega-3 fatty acids; this recipe is a great way to add more fish to your meal plan. Enjoy this meal in early spring when asparagus is in season!


    10 min prep time


    20 min cook time


    4servings


    1 salmon fillet, about 4 asparagus spears, and 2 tbsp onions

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Coat a baking sheet with cooking spray.
      Place the sliced onion in the middle of the
      baking sheet. Place the salmon fillets on top
      of the onion slices, and place the asparagus
      around the salmon.
    3. In a small bowl, whisk together the
      mustard, olive oil, honey, and pepper. Spread the mustard mixture on top of
      the salmon fillets and drizzle any extra on
      the asparagus.
    4. Bake 20 minutes. Serve each salmon fillet
      with the asparagus on the side and the onions
      on top of the salmon.
    Low Carb
    Seafood
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet, about 4 asparagus spears, and 2 tbsp onions


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      25g

    • Potassium
      640mg
      14%

    Ingredients

    nonstick cooking spray
    1

    medium onion (thinly sliced)
    1

    skinless salmon fillets
    4 (4-oz) fillets

    asparagus (ends trimmed)
    1 lbs

    coarse Dijon mustard
    1/4 cup

    olive oil
    1 tbsp

    black pepper
    1/2 tsp

    honey
    1 tbsp

  • Strawberry Banana “Ice Cream”

    Strawberry Banana “Ice Cream”

    How to Make Strawberry Banana “Ice Cream”

    Frozen bananas are the surprising base for this creamy, soft-serve “ice cream.” It’s dairy-free and vegan, low in saturated fat, made with no added sugars, and still totally delicious! Perfect for when you are craving dessert. You could use fresh or frozen strawberries. If using frozen, let them thaw first.


    2 hre prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel bananas and slice into 1/4-inch rounds. Place in a bowl and freeze for at least 2 hours.

    2. Once bananas are frozen, add them to a blender or food processor along with the strawberries and coconut milk. Blend on high speed 30 seconds. 

    3. Scrape down the sides of the blender and blend on high 30 more seconds. Repeat this process until mixture is smooth and the texture of soft-serve ice cream. 

    4. You can serve immediately or freeze for 30 minutes for a firmer texture.

    Kid Friendly
    Comfort Food
    Vegetarian
    Vegan
    Gluten-Free
    Budget Friendly
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      310mg
      7%

    Ingredients

    banana(s)
    2

    sliced strawberries
    1 cup

    coconut milk
    2 tbsp