The Super Diabetes Site

Tag: salads

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp

  • Romaine Peppercorn-Steak Salad

    Romaine Peppercorn-Steak Salad

    How to Make Romaine Peppercorn-Steak Salad

    Author Jackie Newgent says, “This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!”


    18 min prep time


    8 min cook time


    4servings


    3 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.
    2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.
    3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.
    4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.
    Veggie Rich
    Grilling
    Dinner
    Foodie
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      3 1/2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      770mg
      16%

    Ingredients

    romaine lettuce (coarsely chopped (8 cups loosely packed))
    8 cup

    arugula (5-ounce package baby arugula)
    1 package

    red onion (thinly sliced)
    1 med

    black peppercorns
    2 tbsp

    (6-ounce) grass-fed lean beef tenderloin steaks (about 1 1/4 inches thick)
    2 whole

    nonstick cooking spray
    1

    sea salt
    1/4 tsp

    grape tomatoes
    1 pints

    light balsamic vinaigrette
    1/3 cup

    feta cheese (finely crumbled)
    2 tbsp

  • Roasted Pepper Salad

    Roasted Pepper Salad

    How to Make Roasted Pepper Salad

    Author Robyn Webb says, “Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper-it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.”


    30 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
    2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
    3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
    4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
    Veggie Rich
    Comfort Food
    Vegan
    Vegetarian
    Sides
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      380mg
      8%

    Ingredients

    large red peppers
    2

    large orange or yellow bell peppers
    2

    large green peppers
    2

    tablespoons extra virgin olive oil (divided use)
    2 tbsp

    balsamic vinegar
    2 tsp

    small garlic (very finely chopped or crushed)
    1 clove

    black olives (pitted)
    12

    Handful of small fresh basil leaves
    1

  • Roasted Chicken and Arugula Salad

    Roasted Chicken and Arugula Salad

    How to Make Roasted Chicken and Arugula Salad

    Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
    2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
    3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
    4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
    5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
    6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
    Veggie Rich
    Salads
    Main Dish
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      530mg
      11%

    Ingredients

    bone-in, skin-on chicken breasts
    2 lbs

    all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    6 cup

    small onion (thinly sliced (equivalent to 1/2 cup))
    1/2

    golden raisins
    1/4 cup

  • Roasted Beet, Apple and Queso Fresco Salad

    Roasted Beet, Apple and Queso Fresco Salad

    How to Make Roasted Beet, Apple and Queso Fresco Salad

    A delicious salad that lets you include some fall produce like beets.


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Rub canola oil on beets, making sure to cover the whole surface. Pierce a few holes in beets so heat can circulate and speed up the cooking process. Place beets in a small baking dish and cover tightly with foil. Roast beets for 1 hour 10 minutes, until you can easily pierce the flesh of the beet with a fork. Remove from oven and place beets directly into a bowl with ice water. This will cool down the beets rapidly, stop the cooking process, and make removing the skins that much easier. When beets are cooled, peel off skins with a paper towel. Put beets into 1/2-inch cubes and set aside.
    3. Add avocado oil, lime juice, salt, and black pepper to a bowl and whisk briskly for 30 seconds to create your dressing. Set aside.
    4. In a separate bowl, add apples, 2 cups beet cubes, cilantro, queso fresco, and onions, and toss gently. Add dressing and toss once more. Now it’s ready to serve. Enjoy!
    Veggie Rich
    Lunch
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    lime juice (freshly squeezed)
    1 tbsp

    avocado oil
    2 tsp

    canola oil
    1 tsp

    beets (about 12 ounces total)
    3

    Kosher Salt
    1/4 tsp

    black pepper (cracked)
    1/4 tsp

    Golden Delicious apples (peeled and cubed (1/2-inch cubes))
    2 cup

    cilantro (finely chopped)
    1 tbsp

    queso fresco (crumbled)
    1 tbsp

    yellow onion (sliced)
    1/4 cup

  • Roasted Beet and Chicken Salad with Goat Cheese

    Roasted Beet and Chicken Salad with Goat Cheese

    How to Make Roasted Beet and Chicken Salad with Goat Cheese

    To save time, you can use the chicken breast meat from a rotisserie chicken from the grocery store to make this recipe.


    20 min prep time


    50 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray and season it with the salt (optional) and black pepper. Roast the chicken and beets for 25-30 minutes or until internal temperature of the chicken is 165 degrees F. Remove the chicken breasts from the oven and set aside. Once slightly cool, slice the chicken into thin slices.
    3. Continue to roast the beets until tender, another 15-20 minutes. Remove the beets from the oven and set aside.
    4. Once the beets are cool, peel the skin off and cut each beet into 1/2-inch chunks.
    5. In a medium bowl, whisk together the balsamic vinegar, olive oil, vegetable broth, honey, Dijon mustard, and garlic.
    6. Add the arugula and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
    7. Divide the salad among 4 plates. Top each salad with 1/4 of the chicken breast slices, 1 Tbsp. goat cheese and 1 Tbsp. slivered almonds.
    Veggie Rich
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      23g

    • Potassium
      660mg
      14%

    Ingredients

    nonstick cooking spray
    1

    small beets
    4

    boneless, skinless chicken breasts
    12 oz

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

    olive oil
    1 tbsp

    low sodium vegetable broth
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    Dijon Mustard
    2 tsp

    garlic (minced or grated)
    1 clove

    Mesclun salad mix
    8 cup

    crumbled goat cheese
    2 tbsp

    slivered almonds (toasted)
    1/3 cup

  • Roasted Asparagus Salad

    Roasted Asparagus Salad

    How to Make Roasted Asparagus Salad

    Asparagus is a spring vegetable that you are sure to find in the produce section during April. Steam it, grill it, or try this quick and easy recipe for a delicious asparagus side dish!


    5 min prep time


    2servings


    4 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
    2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.
    3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.
    4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend.
    5. Cook’s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly.
    Low Carb
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      4 spears


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    medium asparagus spears (trimmed and patted very dry)
    8

    walnuts (chopped)
    1 tbsp

    light balsamic vinaigrette
    2 tsp

    Pepper, to taste (coarsely ground preferred)
    1

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quick Broccoli Slaw

    Quick Broccoli Slaw

    How to Make Quick Broccoli Slaw

    This crunch side dish is a twist on traditional tangy-sweet broccoli salad, but with no added sugar.


    10 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together the broccoli slaw, raisins, and turkey bacon.
    2. In a small bowl, whisk together the mayonnaise, yogurt, and vinegar. Pour the dressing over the salad and toss to coat.
    Low Carb
    Low Sodium
    Veggie Rich
    Salads
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      300mg
      6%

    Ingredients

    broccoli slaw
    1 (12-oz) bag

    raisins
    1/4 cup

    cooked turkey bacon (chopped)
    6 slice

    light mayonnaise
    1/4 cup

    fat-free plain yogurt
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

  • Power Lunch Salad

    Power Lunch Salad

    How to Make Power Lunch Salad

    This salad makes a nutritious and flavor-packed lunch that you are bound to love. It’s a great example of how a salad can be a meal when you include vegetables, protein and healthy carbs.


    10 min prep time


    4servings


    about 3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together everything but the balsamic vinegar and olive oil.
    2. In a small bowl, whisk together the balsamic vinegar and olive oil. Pour over salad and toss to coat.
    Veggie Rich
    Lunch
    Dinner
    Salads
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 cups


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      530mg
      11%

    Ingredients

    baby spinach or mixed salad greens
    12 cups

    sliced almonds
    1/4 cup

    dry-roasted, unsalted pepitas
    1/3 cup

    dried cranberries
    1/2 cup

    small apples (cored and diced)
    2

    reduced-fat crumbled feta cheese
    1/3 cup

    reduced-sodium deli turkey breast (sliced into 1/2 inch strips)
    7 oz

    balsamic vinegar
    1/3 cup

    olive oil
    1 1/2 tbsp