The Super Diabetes Site

Tag: quick & easy

  • Kid-Friendly Raspberry Smoothie Pops

    Kid-Friendly Raspberry Smoothie Pops

    How to Make Kid-Friendly Raspberry Smoothie Pops

    Try these tasty and easy smoothie pops that go perfect on a hot summer day. With a lower carb and sugar content than store-bought popsicles, both kids and adults will love this diabetes-friendly treat.


    5 min prep time


    4servings


    1 pop

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender mix together all ingredients until smooth.
    2. Pour smoothie mixture evenly into 4 ice pop molds. Insert ice pop handle on top. Place upright and freeze until solid; about 3 hours.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Quick & Easy
    Easy Pantry Recipes
    Snacks
    Vegetarian
    Dessert
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 pop


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    small banana
    1

    unsweetened frozen raspberries
    1 cup

    Greek berry yogurt (non-fat)
    2 oz

    skim milk
    1/2 cup

  • Kid-Friendly Meatballs

    Kid-Friendly Meatballs

    How to Make Kid-Friendly Meatballs

    This is a diabetes-friendly meatball recipe your family will love. It’s a great way to sneak in some extra veggies for yourself and your kids.


    20 min prep time


    45 min cook time


    11servings


    2 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. In a small bowl, whisk together the ketchup and vinegar for the sauce.
    3. In a medium bowl, mix together remaining ingredients for the meatballs. Shape into 1-inch balls.
    4. Place meatballs on a baking sheet and top evenly with sauce (11/2 Tsp. per meatball).
    5. Bake for 45 minutes or until done.
    Low Carb
    Kid Friendly
    Italian
    Holidays & Entertaining
    Quick & Easy
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    11 Servings



    • Serving Size

      2 meatballs


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      220mg
      5%

    Ingredients

    ketchup
    1/2 cup

    balsamic vinegar
    3 tbsp

    ground turkey (93% lean)
    1 lbs

    zucchini (grated)
    1/2

    carrot(s) (grated)
    1

    onion(s) (grated)
    1/2

    garlic (minced)
    1 clove

    chili powder
    2 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    eggs (slightly beaten)
    1

    old-fashioned rolled oats
    1/2 cup

    Parmesan cheese (freshly grated )
    3 tbsp

  • Kid-Friendly Chicken Fingers

    Kid-Friendly Chicken Fingers

    How to Make Kid-Friendly Chicken Fingers

    Do you need a healthy dinner for the entire family? These baked chicken fingers are coated in cornmeal, which is considered a whole-grain, and makes a crispy coating. They also taste great served over salad greens.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
     


    15 min prep time


    30 min cook time


    5servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray
    2. In a shallow dish, mix together the cornmeal, garlic powder, black pepper, and thyme.
    3. In another shallow baking dish, whisk together the egg, egg whites, and hot sauce.
    4. Dip a chicken breast strip in the egg mixture, and then drench in the cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for the rest of the chicken strips.
    5. Bake for 30 minutes or until done (internal temperature of 165 degrees F). Turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Quick & Easy
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      220mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    3/4 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    dried thyme
    1/4 tsp

    egg
    1

    egg white
    1

    hot sauce
    1 dash

    boneless, skinless chicken tenderloins (cut into 10 strips)
    1 lbs

  • Kale Soup with Turkey and Beans

    Kale Soup with Turkey and Beans

    How to Make Kale Soup with Turkey and Beans

    Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.


    20 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
    2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
    3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
    4. Remove the soup from the heat and stir in the Parmesan cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Dinner
    Sides
    Lunch
    Gluten-Free
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    green pepper (diced)
    1/2 cup

    garlic (minced)
    1 clove

    lean ground turkey
    6 oz

    low sodium chicken broth (gluten-free)
    32 oz

    canned crushed tomatoes
    1/2 cup

    basil (dried)
    1/2 tsp

    dried thyme
    1/2 tsp

    dried rosemary
    1/2 tsp

    cayenne pepper
    1/8 tsp

    black-eyed peas (rinsed and drained)
    1 (15.5-oz) can

    kale (chopped)
    3 cup

    Parmesan cheese (freshly grated)
    3 tbsp

  • Just Peachy Bowls

    Just Peachy Bowls

    How to Make Just Peachy Bowls

    These gorgeous “bowls” look so impressive, but they’re really easy to prepare. You’ll actually be making your own flavored greek yogurt, which is the best way to create the flavor and sweetness level just right for you. When dolloped over juicy peaches, the result is simply divine—especially when the fruit is at its peak in the spring or summer. Grilling the peaches makes this dessert uniquely sweet and smoky, but if you’re looking for an even quicker dessert, you can skip the grill and leave the peaches raw.


    8 min prep time


    3 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the yogurt, honey, and vanilla.
    2. Spritz the cut side of peach halves with cooking spray and place the peaches cut-side-down on a hot grill. Grill until grill marks start to form, and the peaches are heated through, 2-3 minutes.
    3. Place each peach half onto a small plate, cut-side up. Top each half with the yogurt mixture, almonds, and mint, and serve.
    Grilling
    Dessert
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      7g

    • Potassium
      270mg
      6%

    Ingredients

    Greek yogurt (fat-free plain)
    1 cup

    honey
    1 tsp

    pure vanilla extract
    1/4 tsp

    large fully ripened peaches (halved, pits and stems removed)
    2

    nonstick cooking spray
    1

    natural sliced almonds pan-toasted, or roasted pistachios
    2 tbsp

    small fresh mint leaves
    20

  • Juicy Lamb Burgers

    Juicy Lamb Burgers

    How to Make Juicy Lamb Burgers

    Make everyone feel special when you serve them this treat. It’s not every day that you’d serve lamb, but it’s a nice change from beef and turkey. The lamb provides all the juices you need, so there’s no need for cooking oil.


    8 min prep time


    8 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all the ingredients for the burger, handling the meat as little as possible. Form into four patties.
    2. Heat a cast iron skillet over medium-high heat. Add the patties and cook for 3-4 minutes per side. Serve with tomato and lettuce on a whole-grain bun or serve bunless.
    Comfort Food
    Quick & Easy
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      620mg
      13%

    Ingredients

    lean ground lamb (ask butcher to bone lamb, trim off visible fat, and grind)
    1 lbs

    dry whole-wheat breadcrumbs
    1/2 cup

    rehydrated sundried tomatoes (diced)
    1/4 cup

    fresh parsley (minced)
    1/4 cup

    shallots (finely minced)
    1/4 cup

    grated Pecorino Romano cheese
    2 tbsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    tomato(es)
    4 slice

    lettuce leaves
    4

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
    Fiber Focused
    Italian
    Dinner
    Lunch
    Breakfast and Brunch
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg
      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • 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
    pinterestfacebooktwittermail

    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

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    8. Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg
      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup

  • Honey Soy-Glazed Salmon

    Honey Soy-Glazed Salmon

    How to Make Honey Soy-Glazed Salmon

    Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you’ll have yourself a tasty, balanced meal!


    5 min prep time


    2servings


    1/2 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse salmon and pat dry with a paper towel.
    2. Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
    3. Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
    4. Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
    Asian
    Seafood
    Cooking for 1 or 2
    Lunch
    Quick & Easy
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 of recipe


    • Amount per serving



      Calories





      303

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      96mg

      32%

    • Sodium
      366mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        0g

        0%

    • Protein
      39g

    Ingredients

    wild-caught salmon fillet
    3/4 lbs

    Olive oil cooking spray
    1

    black pepper
    1 pinch

    salt
    1 pinch

    honey
    1 tbsp

    soy sauce (reduced-sodium)
    1 tbsp