The Super Diabetes Site

Tag: quick & easy

  • 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

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salmon and Arugula Wraps

    Salmon and Arugula Wraps

    How to Make Salmon and Arugula Wraps

    These wraps make for a light and tasty appetizer. You can also make them with leftover grilled or baked salmon.


    5 min prep time


    8servings


    ½ wrap (4 rounds)

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the cream cheese and lemon zest in a small bowl.
    2. Add the arugula to a medium bowl. Drizzle 1 Tbsp. lemon juice and the olive oil over the arugula. Sprinkle the black pepper over the arugula and toss gently to coat.
    3. Lay out one flat bread. Spread 1 ounce of the cream cheese mixture down the center of the flatbread. Top with 1 portion of salmon and 1 cup of dressed arugula. Wrap tightly and cut in half. Then, slice each half into four equal rounds.
    4. Repeat for the remaining three wraps.
    Low Carb
    Fiber Focused
    Seafood
    Appetizers
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ wrap (4 rounds)


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      130mg
      3%

    Ingredients

    cream cheese (fat-free, softened)
    4 oz

    lemon (zested and juiced)
    1

    arugula
    4 cup

    olive oil
    2 tsp

    black pepper
    1/4 tsp

    whole grain flatbread wraps
    4

    cold smoked salmon (cut into 4 equal portions)
    4 oz

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Salad Bar Gazpacho Salad

    Salad Bar Gazpacho Salad

    How to Make Salad Bar Gazpacho Salad

    This tasty salad uses a light tomato-based dressing and is packed with greens and other nutrient-rich veggies. Buy as many of these vegetables as you can precut from your grocer’s salad bar to save on prep time.


    10 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the beans, tomato, corn, cucumber, red onion, and cilantro.
    2. In a small bowl, whisk together the tomato juice, lime juice, olive oil, chili powder, salt, and pepper. Pour over the salad and mix gently. Serve over the mixed greens.
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    chickpeas, red kidney beans, or black beans (from salad bar or canned, drained and rinsed)
    2 cup

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

    corn
    2/3 cup

    cucumber(s) (diced)
    2/3 cup

    red onion (diced)
    3 tbsp

    cilantro (minced)
    2 tbsp

    tomato juice (low-sodium)
    1/4 cup

    fresh lime juice
    2 tbsp

    olive oil
    1 tbsp

    chili powder (mild or hot)
    1/2 tsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    mixed greens
    5 cup

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Roasted Pepper Pizza

    Roasted Pepper Pizza

    How to Make Roasted Pepper Pizza

    Use fresh summer bell peppers to top this quick and easy homemade pizza, a much better choice than ordering out. If you have leftovers, wrap them in foil and have it cold for a grab-and-go meal the next day.


    8servings


    1 slice (1/8th of pizza)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a 12-inch pizza pan with nonstick cooking spray. Using your fingertips or the heel of your hand, spread the dough so that it covers the bottom of the pan.
    2. In a small bowl, combine the oil, garlic powder, onion powder, and black pepper. Add the bell peppers and toss to coat, then place in a 9’x13’ baking dish. Bake for 20 to 25 minutes, or until the peppers are fork-tender.
    3. Spread the sauce over the dough and sprinkle with the mozzarella cheese.
    4. Place the roasted peppers over the cheese and bake for 13 to 15 minutes, or until the crust is crisp and brown. Cut and serve.
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice (1/8th of pizza)


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      8mg

      3%

    • Sodium
      532mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      10g

    Ingredients

    onion powder
    1/4 tsp

    olive oil
    2 tbsp

    frozen bread dough (thawed)
    1 lbs

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    medium bell peppers (sliced into 1-inch strips, (red, green, and yellow or any combination))
    3

    light spaghetti sauce
    2/3 cup

    mozzarella cheese (4-ounces, shredded, reduced-fat)
    1 cup

  • Roasted Pear Sauce

    Roasted Pear Sauce

    How to Make Roasted Pear Sauce

    Instead of store-bought apple sauce, try simple, homemade pear sauce! Pears have a milder, sweeter flavor than apples. Roasted the pears before blending them into a sauce caramelizes their natural sugars for an even sweeter flavor.


    10 min prep time


    25 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a large bowl, toss the pears with melted butter. Pour the pears into a baking dish and roast, uncovered, for 20 to 25 minutes or until pears are tender, stirring once or twice. Set the cooked pears aside to cool.
    3. Add the pears back to the large bowl; add the honey and lemon juice. Using an immersion blender or stand up blender, blend the pear mixture until almost smooth. Stir in the walnuts.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      1g

    • Potassium
      150mg
      3%

    Ingredients

    large ripe pears (cored and cut in 1-inch pieces)
    3 (about 1 1/2 lbs total)

    butter (melted)
    2 tsp

    honey or 2 packets artificial sweetener
    1 tbsp

    lemon juice
    1 tbsp

    chopped walnuts (toasted)
    1/3 cup

  • Roasted Green Beans in Champagne Vinaigrette

    Roasted Green Beans in Champagne Vinaigrette

    How to Make Roasted Green Beans in Champagne Vinaigrette

    Impress guests by whipping up this simple yet elegant side dish to go with any chicken, fish or beef entree. This vegetable side is perfect to pair with a fancy Surf and Turf meal.


    15 min prep time


    25 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
    3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, sugar substitute and crushed red pepper flakes. Set aside.
    4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans (trimmed)
    1 1/2 lbs

    olive oil (divided use)
    1 tbsp plus 1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 tbsp

    champagne vinegar
    2 tbsp

    Dijon Mustard
    1 tsp

    sugar substitute
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Roasted Fall Vegetables

    Roasted Fall Vegetables

    How to Make Roasted Fall Vegetables

    So easy—just three steps from start to finish. Roasting wakes up the sweetest flavors in these veggies.


    10 min prep time


    25 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with the cooking spray.
    2. In a large bowl, mix together all ingredients. Pour the vegetables onto the prepared baking sheet.
    3. Bake on the lower oven rack for 25 minutes.
    Veggie Rich
    Low Carb
    Low Sodium
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      2g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (cut into small florets)
    1 head (about 1 lb)

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    baby carrots
    2 cup

    olive oil
    3 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp