The Super Diabetes Site

Tag: sides

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Potato Casserole

    Potato Casserole

    How to Make Potato Casserole

    A cheesy potato casserole is a holiday favorite for many families. However, this dish is typically loaded with calories, fat, and carbohydrates. This healthier version of potato casserole will save you several hundred calories and several grams of fat.


    10 min prep time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F.
    2. Coat a 13 x 9-inch pan with cooking spray. Spread hash browns on bottom of pan.
    3. In a large nonstick skillet, melt margarine over medium-high heat. Add onion and sauté until clear. Add remaining ingredients and mix well. Cook about 5 minutes, stirring occasionally.
    4. Pour soup mixture over hash browns. Bake for 50-60 minutes.
    Comfort Food
    Sides
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      9mg

      3%

    • Sodium
      189mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    frozen hash browns
    2 lbs

    margarine
    1 tsp

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/2 tsp

    cream of chicken condensed soup (10-3/4 ounce, low-fat)
    1 can

    sour cream (fat-free)
    1 cup

    cheddar cheese (reduced fat, shredded)
    1 1/4 cup

    skim milk (fat-free)
    1 cup

  • Potato and cauliflower salad

    Potato and cauliflower salad

    How to Make Potato and cauliflower salad

    Vinegar-based dressing in this potato salads cuts down on the fat and calories that are in a mayonnaise-based potato salad. Plus, we’ve subbed cauliflower for some of the potatoes to cut down on the carbs and increases the fiber, making this a heart-healthy, diabetes-friendly alternative to traditional potato salad.


    10 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Coat a baking sheet with cooking spray.
    2. Lay cauliflower and potatoes in a single layer on the baking sheet and coat the vegetables with cooking spray. Roast for 45 minutes until vegetables are golden brown and tender.
    3. In a large bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, honey and parsley.
    4. Add red onion, bell pepper and hot potatoes and cauliflower right out of the oven. Toss well to coat.
    5. Refrigerate salad until cooled (at least 1 hour). Stir again before serving.
    Low Sodium
    Veggie Rich
    Foodie
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cauliflower florets (roughly chopped)
    4 cup

    red potatoes (cut into 1 inch chunks (equals 4 cups cut))
    5

    balsamic vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tsp

    honey
    1 tbsp

    fresh parsley (chopped)
    1/4 cup

    minced red onion
    1/4 cup

    red bell pepper (seeded and diced)
    1

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Pickled Brussels Sprouts

    Pickled Brussels Sprouts

    How to Make Pickled Brussels Sprouts

    An easy refrigerator pickling method transforms Brussels sprouts into crunchy, tangy morsels, flavored with dill and garlic. You can also make this quick pickle method with your other favorite vegetables.


    20 min prep time


    5 min cook time


    8servings


    1/4 cup drained

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot over high heat, heat 7 cups of the water and bring to a boil. Add the remaining water to the bowl of ice.
    2. Add the Brussels sprouts to the boiling water and cook for 2 minutes. Use a slotted spoon to transfer the sprouts to the ice water to cool. Drain the cooled sprouts and pack into the jar.
    3. Add the vinegar, 1/2 cup water, salt, and sugar to a saucepan over high heat. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove the brine from the heat.
    4. Add the bay leaf, dill, garlic, onion, and pickling spice to the brine.
    5. Carefully fill the jar with the brine, covering the Brussels sprouts completely.
    6. Place the lids on the jar and shake the jar gently to distribute the ingredients.
    7. Refrigerate for at least 2 hours before serving. Store in the refrigerator for up to 3 months. Before serving, remove and discard the bay leaf.
    8. Chef’s Tip: Only tough vegetables, such as Brussels sprouts and carrots, need to be blanched first. Softer vegetables, such as cucumbers and zucchini, can go in the jar raw before you add the brine.
    Veggie Rich
    Low Carb
    Snacks
    Sides
    Vegetarian
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup drained


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    water (divided)
    8 cup

    ice (bowl)
    1

    fresh Brussels sprouts (halved)
    2 cup

    pint jar with lid ((or 1 pint heatproof, plastic container))
    1

    white distilled vinegar
    1/2 cup

    water
    1/2 cup

    salt
    1 tsp

    sugar
    2 tsp

    bay leaves
    1

    fresh dill
    2 sprig

    garlic (smashed)
    2 clove

    onion(s) (minced)
    1/4 cup

    pickling spice
    1 tbsp

  • Pasta Fagioli

    Pasta Fagioli

    How to Make Pasta Fagioli

    This hearty Italian soup makes a great lunch or side dish with your holiday meal. To cut down on prep time, chop the onion, garlic, celery, and carrots quickly using a food processor.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large soup pot with cooking spray over high heat. Add bacon and sauté until crisp.
    2. Reduce heat to medium and add onion, garlic, celery, and carrots. Sauté about 5-7 minutes or until vegetables begin to brown. Add broth and simmer for 5 minutes.
    3. Stir in beans, tomatoes, parsley, basil, and pepper and simmer for 10 minutes. Add the pasta and continue to simmer for 10-15 minutes or until pasta is al dente.
    4. Serve soup in a bowl sprinkled with Parmesan cheese.
    Fiber Focused
    Comfort Food
    Italian
    Sides
    Dinner
    Lunch
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      10mg

      3%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      770mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    turkey bacon (chopped)
    4 slice

    medium onion (minced)
    1

    garlic (minced)
    2 clove

    medium celery stalks (finely diced)
    2

    medium carrots (finely diced)
    2

    low sodium chicken broth (14.5 ounce, fat-free, low-sodium)
    2 can

    cannellini beans (16-ounce, rinsed and drained)
    2 can

    tomato(es) (15-ounce, no-salt-added, diced, drained)
    1 can

    parsley (dried)
    1 tsp

    basil (dried)
    1 tsp

    black pepper
    1/4 tsp

    small shell quinoa pasta (uncooked)
    1 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Parmesan Corn

    Parmesan Corn

    How to Make Parmesan Corn

    This side dish takes just 5 minutes to prepare and goes great with our Grilled Chicken Wraps. Corn on the cob is also great when cooked on the grill!


    5 min prep time


    2servings


    1 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Shuck corn, and wrap each ear in a damp paper towel.
    2. Place in ears on a dinner plate, and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes.
    3. Remove paper towel, and rub corn with oil. Sprinkle Parmesan cheese over corn, add salt and pepper to taste, and serve.
    Grilling
    Cooking for 1 or 2
    Quick & Easy
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      139

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      2mg

      <1%

    • Sodium
      53mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    medium ears of corn (shucked)
    2

    olive oil
    2 tsp

    Parmesan cheese (best-quality)
    1 tbsp

    salt
    1 pinch

    black pepper
    1 pinch

  • Papardelle Vegetable “Pasta” Carbonara

    Papardelle Vegetable “Pasta” Carbonara

    How to Make Papardelle Vegetable “Pasta” Carbonara

    In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with water and bring the water to a boil.
    2. Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable ‘noodles’. Take care to avoid the seeds in the zucchini.
    3. Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
    4. In a medium nonstick sauté pan, add the olive oil over medium-low heat.
    5. Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
    6. Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
    7. Once thickened, add the vegetable “noodles” and toss gently to coat.
    8. Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
    Veggie Rich
    Italian
    Lunch
    Sides
    Dinner
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      7g

    • Potassium
      465mg
      10%

    Ingredients

    garlic (minced)
    2 clove

    small onion (minced)
    1/2

    medium zucchini
    1

    medium or 1 large carrot (peeled)
    2

    olive oil
    2 tsp

    turkey bacon (small dice)
    4 slice

    flour
    2 tbsp

    milk (non-fat)
    1 1/2 cup

    Parmesan cheese (shredded)
    3 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    fresh parsley (minced)
    1 tbsp

  • Oven Pork Stew with Sweet Potatoes and Shallots

    Oven Pork Stew with Sweet Potatoes and Shallots

    How to Make Oven Pork Stew with Sweet Potatoes and Shallots

    This dish is a beauty. The light purple color of the shallots contrasts nicely with the bright orange of the sweet potatoes. This is one of those classic stovetop-to-oven dishes that fills the kitchen with a heavenly aroma.


    20 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes per batch. Remove the pork from the pan and set aside. Add in the onion, sweet potatoes, shallots, and garlic and sauté for 2–3 minutes.
    2. Add the pork with any accumulated juices back into the pan and sprinkle with the flour. Cook for 1 minute, stirring continuously, until the flour is absorbed into the pork and vegetables. Add in the chicken broth, wine, thyme, salt, and pepper. Bring to a boil. Lower the heat and add in the mushrooms.
    3. Transfer the pan to the oven and bake uncovered for 40–45 minutes or until the vegetables are tender. Sprinkle with parsley.
    Dinner
    Holidays & Entertaining
    Main Dish
    Sides
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      40mg

      13%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      18g

    Ingredients

    large shallots (peeled and left whole)
    8

    sweet potatoes (peeled and cut into 8 wedges)
    2 med

    medium onion (chopped)
    1

    boneless pork loin (cut into 1 1/2-inch pieces)
    1 lbs

    olive oil
    1 tbsp

    garlic (minced)
    4 clove

    flour
    3 tbsp

    low sodium chicken broth (fat-free)
    1 3/4 cup

    dry white wine (Pinot Grigio or Sauvignon Blanc)
    1/2 cup

    fresh thyme (minced)
    1 tbsp

    Kosher or sea salt, to taste
    1

    black pepper, to taste (freshly ground)
    1

    cremini or white button mushrooms (cleaned, stems removed, and cut in half)
    1/2 lbs

    fresh parsley (chopped)
    1/2 cup

  • Orange and Walnut Salad

    Orange and Walnut Salad

    How to Make Orange and Walnut Salad

    Serve this light salad as a healthy option at your holiday gathering this year. It’ll provide you with some fresh fruit and veggies – two things that are often missing from the typical holiday spread!


    20 min prep time


    8servings


    about 2/3 cup orange-carrot mixture + 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the greens on a platter. Top with the carrots, onion, and oranges.
    2. For the vinaigrette, whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Drizzle the vinaigrette over the salad. Add salt and pepper to taste, and top with the walnuts.
    4. *Note: The nutrition facts above do not include any added salt.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Salads
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      about 2/3 cup orange-carrot mixture + 1 cup greens


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      2g

    • Potassium
      285mg
      6%

    Ingredients

    large oranges (peeled and sectioned)
    2

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    large carrots (peeled and thinly sliced)
    2

    fresh orange juice
    2 tbsp

    fresh lemon juice
    2 tbsp

    honey
    1 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    salt and pepper to taste
    1

    walnut pieces
    1/4 cup