The Super Diabetes Site

Tag: quick & easy

  • BONUS RECIPE: Lemony Fruit Cups

    BONUS RECIPE: Lemony Fruit Cups

    How to Make BONUS RECIPE: Lemony Fruit Cups

    Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.


    10 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Low Sodium
    Kid Friendly
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    frozen whipped topping (fat-free, thawed in refrigerator)
    1/2 cup

    lemon zest (grated)
    1/4 tsp

    fresh lemon juice
    2 tsp

    almonds (dry roasted, sliced, crushed)
    1 tbsp

    kiwi(s) (peeled and cut into 4 slices)
    1

    medium strawberries (quartered)
    4

    powdered sugar
    1/2 tsp

  • Blueberry Green Tea Smoothie

    Blueberry Green Tea Smoothie

    How to Make Blueberry Green Tea Smoothie

    This smoothie is a meal in a glass! It is packed with protein thanks to some surprising ingredients—soft tofu, protein powder, and cashews. But the star of the smoothie is flavorful blueberries that are delicious as the are nutritious> you could use fresh or frozen blueberries—both are packed with antioxidants and fiber. The smoothie gets an extra antioxidant boost from fresh brewed green tea, making this smoothie a superfood powerhouse!


    5 min prep time


    1serving


    One smoothie (16 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Steep the green tea in 1/2 cup boiling water for 4-5 minutes while assembling the other ingredients.
    2. Add blueberries, tofu, cinnamon, whey protein powder, and cashew nuts to a blender.
    3. Remove the tea bag from water and discard bag.
    4. Add tea to the blender and blend 30 seconds.
    5. Add the ice cubes and blend another 20 seconds or until smooth.
    Low Sodium
    Fiber Focused
    Breakfast and Brunch
    Quick & Easy
    Vegetarian
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      One smoothie (16 oz)


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      480mg
      10%

    Ingredients

    green tea bag
    1

    boiling water
    1/2 cup

    soft tofu
    3/4 cup

    fresh or frozen blueberries
    1 cup

    ground cinnamon
    1/4 tsp

    vanilla whey protein powder
    1 (3/4-oz) scoop

    dry-roasted unsalted cashews
    1 tbsp

    ice cubes
    1 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp

  • Black Bean, Mango and Chicken Quesadillas with Salad

    Black Bean, Mango and Chicken Quesadillas with Salad

    How to Make Black Bean, Mango and Chicken Quesadillas with Salad

    Don’t underestimate this simple and cost-friendly dish. It’s a great mix of flavor with beans, chicken and sweet mango. Serving the quesadilla over salad turns it into a complete meal.


    15 min prep time


    20 min cook time


    4servings


    1 quesadilla plus 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 Tbsps. cheese on top of the tortilla. Add 1/2 cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.
    3. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
    4. Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.
    Fiber Focused
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla plus 2 cups salad


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      22g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    canned black beans (rinsed and drained)
    1 cup

    cooked chicken (diced)
    1 cup

    red onion (diced)
    2 tbsp

    cumin
    1/4 tsp

    mango (diced)
    1/2 cup

    corn tortillas
    8

    reduced-fat shredded cheddar cheese
    1/2 cup

    chopped romaine lettuce
    8 cup

    Light Fiesta-Salsa Ranch Salad Dressing
    4 tbsp

  • Black Bean and Corn Salad

    Black Bean and Corn Salad

    How to Make Black Bean and Corn Salad

    This salad is perfect for a spring picnic or quick lunch dish and is jam-packed with fiber.


    12 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine beans, corn, red pepper, red onion and cilantro.

    2. In a small bowl, whisk together remaining ingredients and pour over bean salad. Toss to coat.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Easy Pantry Recipes
    Vegetarian
    Sides
    No Cook
    Holidays & Entertaining
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      5g

    • Potassium
      369mg
      8%

    Ingredients

    black beans (rinsed and drained)
    2 (14.5-oz) cans

    frozen corn (thawed)
    2 cup

    red bell pepper (finely diced)
    1

    finely diced red onion
    1/2 cup

    chopped fresh cilantro
    1/2 cup

    small limes (juiced)
    2

    olive oil
    3 tbsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

  • Berries and Cream

    How to Make Berries and Cream

    Fresh berries (a true power food!) and a dollop of creamy topping let you enjoy summer by the spoonful. This yummy dessert takes only five minutes to prepare.


    5 min prep time


    4servings


    1 cup berries with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the pudding and whipped topping.
    2. In a small bowl, mix together the blueberries and strawberries. For each serving, place 1 cup berries in a parfait or juice glass and top with 21/2 Tbsps. pudding mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Kid Friendly
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup berries with topping


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    sugar-free vanilla pudding ((prepared with fat-free milk))
    1/2 cup

    light whipped topping (thawed)
    4 tbsp

    blueberries
    2 cup

    strawberries (sliced)
    2 cup

  • Beef Stroganoff

    Beef Stroganoff

    How to Make Beef Stroganoff

    Whip up a hearty and flavorful dish that’s sure to satisfy your cravings while helping to keep your blood glucose (blood sugar) levels in check. Learn step-by-step how to create a creamy, savory sauce paired with lean beef and wholesome ingredients, making this dish both delicious and mindful of your health. Whether you’re cooking for yourself or your loved ones, this recipe is sure to become a staple in your kitchen. 

    Beef Stroganoff Cooking Class

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    Play video

    Get step-by-step instructions on how to make a diabetes-friendly version of this family-favorite recipe. Powered by the chefs at Homemade.


    15 min prep time


    15 min cook time


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions, omitting salt.

    2. Add oil to a large sauté pan over high heat. Add meat and sauté for about 3 minutes. Remove meat from pan. Add mushrooms and onion and sauté for 5 minutes or until it begins to brown. 

    3. Add flour and cook for 1 minute. Add wine to deglaze pan; cook for 2 minutes. Add Dijon mustard and beef broth; bring to a boil. Reduce heat and simmer for 5 minutes. 

    4. Add beef and any juices back to broth and simmer for 3 more minutes. Add sour cream, salt (optional), and pepper; simmer for 30 seconds. 

    5. Serve over whole-grain egg noodles. 

    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      443mg
      9%

    Ingredients

    whole grain egg noodles (uncooked)
    5 oz

    olive oil
    1 tsp

    beef tenderloin (sliced into 2-inch strips)
    1 lbs

    white (button) mushrooms (sliced)
    1 1/2 cup

    onion(s) (minced)
    1/2 med

    all-purpose flour
    1 tbsp

    dry white wine
    1/2 cup

    Dijon Mustard
    1 tsp

    fat free, low sodium beef broth
    14 1/2 oz

    fat-free sour cream
    1/2 cup

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

  • Basil Pesto Cream

    Basil Pesto Cream

    How to Make Basil Pesto Cream

    This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!


    20servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Place spinach, garlic, shallot, Parmigiano-Reggiano, and basil in food processor. Process to a paste.
    2. With motor running, add cottage cheese and oil. Process until smooth. Add milk to achieve the desired consistency, if desired.
    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Sides
    Snacks
    Vegetarian
    Sauces
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      2g

    Ingredients

    cottage cheese (non-fat)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    fresh basil
    1/2 cup

    Parmigiano-Reggiano (grated)
    1/4 cup

    shallots (minced, about 1 large)
    1 tbsp

    baby spinach
    1 cup

    skim milk
    2 tbsp

    garlic (minced)
    2 clove

  • Balsamic Glazed Salmon

    Balsamic Glazed Salmon

    How to Make Balsamic Glazed Salmon

    Salmon is full of heart-healthy omega-3 fatty acids, which may decrease triglyceride levels and may have additional health benefits as well. This quick and easy recipe is perfect for a weeknight meal for 2. Pair with this zesty Mojito Sweeties Mash and a nonstarchy vegetable for a complete, balanced meal.


    10 min prep time


    2servings


    1 salmon fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet.
    2. In a small saucepan, bring the vinegar, Dijon mustard, and honey to a boil over medium heat. Reduce the heat to a simmer and cook until thick, about 10 minutes.
    3. Brush the salmon filets with half of the balsamic glaze and reserve the other half. Bake the salmon for 10-14 minutes, or until the salmon is cooked through and flakes easily with a fork.
    4. Remove the salmon from the oven and pour the remaining glaze over the salmon. Top with green onion and serve hot.
    Seafood
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      80mg

      27%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        15g

    • Protein
      26g

    • Potassium
      435mg
      9%

    Ingredients

    balsamic vinegar
    1/2 cup

    Dijon Mustard
    2 tsp

    honey
    2 tsp

    salmon filets (4 oz each)
    2

    green onion (chopped)
    1/2