The Super Diabetes Site

Tag: sides

  • Cream of Broccoli Soup

    Cream of Broccoli Soup

    How to Make Cream of Broccoli Soup

    This soup is great for lunch with a salad and a slice of whole wheat baguette for dipping. To keep the sodium in the recipe low, choose low- or reduced-sodium chicken stock or make your own at home.


    8servings


    1/8 of recipe

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    Step-By-Step Instructions:

    1. Wash the broccoli thoroughly. Using a vegetable peeler, remove the tough outer layer from the broccoli stalks. Chop broccoli and set aside 1 cup of florets for garnish.
    2. Bring chicken stock to a simmer and add chopped broccoli. Cook for a few minutes or until broccoli is tender, making sure the color does not become dull.
    3. Puree cooked broccoli and 1 cup of chicken stock in a food processor. Set aside.
    4. Add olive oil and onions to a pot and gently cook. Sprinkle flour and stir to mix. On low heat, continue cooking, making sure flour is absorbed and slightly turns color. Slowly whisk hot chicken stock into flour mixture and bring to a simmer. Add broccoli puree and half & half; bring to a simmer, stirring to combine ingredients. Season with salt and peper and garnish with florets. Serve hot.
    Comfort Food
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat flour
    1/4 cup

    onions (small dice)
    1 cup

    olive oil
    3 tbsp

    chicken stock
    6 cup

    broccoli (chopped)
    1 1/2 lbs

    fat free half-and-half
    1 cup

    salt
    1 tsp

    white pepper
    1 tsp

  • Cowboy Bean Fritters

    Cowboy Bean Fritters

    How to Make Cowboy Bean Fritters

    Bring this appetizer to share at your next summer barbeque. Serve the fritters with some dipping options like salsa and non-fat plain Greek yogurt (a healthier substitute for sour cream).


    20servings


    3 fritters

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    Step-By-Step Instructions:

    1. In a large bowl, combine flour, baking powder, cumin, salt, and pepper. Add egg whites and salsa; mix well, then stir in black beans.
    2. In a large skillet over medium-high heat, heat 1 Tbsp. oil. Pour 1 Tsp. batter per fritter into skillet, cooking several fritters at one time, but not overcrowding them. Cook 1 minute, then turn fritters and lightly flatten with a spatula; cook 1 to 2 additional minutes or until browned on both sides. Repeat with remaining batter, adding more oil as necessary.
    Fiber Focused
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    20 Servings



    • Serving Size

      3 fritters


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      210mg
      4%

    Ingredients

    all-purpose flour
    1 3/4 cup

    baking powder
    2 tsp

    cumin
    1/2 tsp

    salt
    2 tsp

    black pepper
    1/2 tsp

    egg whites (lightly beaten)
    4

    salsa
    1 cup

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

    vegetable oil (plus extra if needed)
    1 tbsp

  • Country Stuffed Summer Squash

    Country Stuffed Summer Squash

    How to Make Country Stuffed Summer Squash

    Buy the 4-Ingredient Diabetes Cookbook, 2nd edition, here.


    5 min prep time


    35 min cook time


    4servings


    1 squash half

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    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Scoop out and coarsely chop the squash pulp.
    3. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray and add the squash pulp and bell pepper. Cook 4 minutes or until the pepper is tender-crisp, stirring frequently.
    4. Remove the skillet from the heat and stir in the water and margarine. Add the stuffing mix and stir gently with a fork. Spoon 1/2 cup stuffing into each squash half. Press down gently so the stuffing will adhere.
    5. Recoat the skillet with nonstick cooking spray, arrange the stuffed squash in the skillet, cover tightly, and bake 30 minutes or until the squash is tender when pierced with a fork.
    Veggie Rich
    Comfort Food
    Appetizers
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 squash half


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    large summer squash (halved lengthwise (12 ounces total; use any variety, such as yellow, scallop, or zucchini))
    2

    red or green bell pepper (chopped)
    1 cup

    water
    1/2 cup

    no-trans-fat margarine ((35% vegetable oil))
    2 tbsp

    cornbread stuffing mix (dry)
    1 cup

  • Corn, Tomato, Pea and Dill Salad

    Corn, Tomato, Pea and Dill Salad

    How to Make Corn, Tomato, Pea and Dill Salad

    Get ready for summer with this crisp and colorful salad. Serve it alongside roasted turkey or grilled fish for a well-balanced and satisfying meal.


    4servings


    ½ cup

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    Step-By-Step Instructions:

    1. Place peas in a saucepan, and cover with water. Bring to a boil over high heat, and cook for 5 minutes or until tender. Drain. Rinse with cold water.
    2. Combine peas, corn, tomatoes, olive oil, dill, basil, salt, and pepper in a large bowl. Toss well to combine. Serve at room temperature.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    Ingredients

    Freshly ground pepper, to taste
    1

    salt, to taste
    1

    fresh basil leaves (torn)
    10

    fresh baby dill (finely chopped (about 4 Tbsps.))
    1 bunch

    cherry tomatoes (cut in half)
    1/2 cup

    sugar snap peas or English peas
    1 cup

    Extra Virgin Olive Oil
    2 tbsp

    frozen corn (thawed)
    1 cup

  • Corn Bhutta (Roasted Corn on the Cob)

    Corn Bhutta (Roasted Corn on the Cob)

    How to Make Corn Bhutta (Roasted Corn on the Cob)

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel. To order directly from the American Diabetes Association, click here.


    30 min prep time


    5 min cook time


    10servings


    1/2 ear of corn

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    Step-By-Step Instructions:

    1. Soak the corn (husks on) in large bowl or pot of water for 30 minutes.
    2. Remove the husks and silk from the corn. (Or you can roast corn with husks still on and remove the husks after roasting. This allows the corn to caramelize rather than char while roasting.)
    3. Roast corn on a grill or over an open gas flame (gas stove) on medium-high heat. Rotate each ear every 30 seconds or so, so the corn gets roasted evenly. (You will hear some kernels pop while cooking.) Remove roasted ears from the grill or flame and set aside.
    4. Mix cayenne, cumin, and salt in a bowl.
    5. Carefully remove the husks and silk from corn if you have not done so already. Dip lime halves into the spice mix to pick up the spices and rub all over corn, making sure to squeeze lime juice while doing so. Serve.
    Veggie Rich
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Indian
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 ear of corn


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      140mg
      3%

    Ingredients

    large (7¾-9-inch-long) ears corn (husks on)
    5

    cayenne pepper
    1 tsp

    cumin (ground)
    1/4 tsp

    sea salt
    1/2 tsp

    fresh limes (halved)
    3

  • Congrí Light (Cuban Black Beans and Rice)

    How to Make Congrí Light (Cuban Black Beans and Rice)

    This healthy and classic Cuban recipe is a great dish to bring to parties or add on as a side to make a complete meal.


    20 min prep time


    1 hr cook time


    10servings


    3/4 cup

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    Step-By-Step Instructions:

    1. Into a stovetop pressure cooker, add rinsed beans and 3 cups water, and cover. Place pressure cooker on stove and set on high heat. Once the beans start boiling, lower heat to medium and cook beans until they are tender, about 45 minutes. Make sure beans submerged in water while they cook; add more water if needed.
    2. Once beans are tender, add rice, 1 cup water, salt and 1/2 Tsp. avocado oil. Stir well and add the remaining ingredients. Stir once more with spoon, and make sure to put a little hip into it.
    3. Make sure there is about 3/4 inch of water above the beans. Cover the mixture, and put heat on medium-low. Cook for 15 minutes, or until rice is tender. Once the congrí is done, fluff with a fork and serve. Enjoy!
    Fiber Focused
    Caribbean
    Sides
    Vegetarian
    Vegan
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      540mg
      11%

    Ingredients

    black beans (dried, sorted and rinsed (1 1/2 cups))
    10 oz

    water (divided (use more if needed))
    4 cup

    uncooked brown rice
    1/2 cup

    sea salt
    1 tsp

    avocado oil (divided)
    1 1/2 tsp

    garlic powder
    1 tsp

    green pepper (finely chopped)
    1 cup

    red pepper (finely chopped)
    1/2 cup

    Spanish onion (finely chopped)
    1 cup

    garlic (finely chopped)
    2 tbsp

    dried oregano (dried)
    1 1/2 tbsp

    ground cumin
    1 1/2 tsp

    bay leaves (dried)
    3

  • Classic Italian Panzanella Salad

    Classic Italian Panzanella Salad

    How to Make Classic Italian Panzanella Salad

    This classic bread and tomato salad pairs well with any roasted meat or poultry entrée. Double the recipe and it can also make a great side dish at your holiday feast this year!


    4servings


    1/4 of recipe

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    Step-By-Step Instructions:

    1. Place tomatoes in large salad bowl and sprinkle with salt. Let stand 5 minutes.
    2. Break up bread and add to tomatoes. Add remaining salad ingredients and mix well.
    Veggie Rich
    Italian
    Dinner
    Holidays & Entertaining
    Lunch
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      415mg
      9%

    Ingredients

    medium tomatoes (cut into 1-inch cubes (or 2 cups cherry tomatoes, halved))
    2

    fine sea salt
    1/2 tsp

    Italian bread (good quality such as multigrain Ciabatta)
    2 cup

    cucumber(s) (quartered lengthwise and thinly sliced (about 1/2 an English cucumber))
    1 cup

    celery (sliced 1/2-inch thick)
    2 stalks

    small red onion (cut in half and thinly sliced)
    1

    freshly ground black pepper
    1/4 tsp

    red wine vinegar
    2 tbsp

    Extra Virgin Olive Oil
    2 tbsp

    fresh basil leaves (torn into strips)
    1/2 cup

    flat Italian parsley leaves (roughly chopped)
    1 cup

  • Cinnamon Maple Grilled Peaches

    Cinnamon Maple Grilled Peaches

    How to Make Cinnamon Maple Grilled Peaches

    Who said desserts can’t be grilled? Try dressing up this simple dish by garnishing it with some fresh mint leaves.


    4servings


    1 peach

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat grill to medium high. Cook for 3-4 minutes, turning once, until golden brown on the outside, and just warmed through inside.
    Low Sodium
    Grilling
    Kid Friendly
    Dessert
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 peach


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        16g

    • Protein
      1g

    • Potassium
      305mg
      6%

    Ingredients

    peaches or nectarines (still firm but ripe)
    4

    Juice of 1 lemon
    1

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    maple syrup
    1 tbsp

  • Cilantro Lime Quinoa

    Cilantro Lime Quinoa

    How to Make Cilantro Lime Quinoa

    Quinoa has more protein than any other grain. It is gluten-free, contains 3 grams fiber per serving, and is a healthy alternative to any recipe that uses rice. Add a can of low-sodium black beans to boost the fiber and protein in this recipe.


    20 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium heat. Add the onions and cook for 3 to 4 minutes. Add the garlic and cook for 30 seconds. Reduce the heat to low and add quinoa. Cook over a low heat for 1-2 minutes, stirring constantly to make sure the quinoa doesn’t burn.
    2. Add the chicken broth and the juice of 1 lime and bring it to a boil. Reduce the heat to low, cover and simmer for 15 minutes or until done. Remove from heat.
    3. Stir in the juice of 1 lime and chopped cilantro.
    Low Sodium
    Sides
    Quick & Easy
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      5g

    • Potassium
      270mg
      6%

    Ingredients

    canola oil
    1 tbsp

    small onion (chopped)
    1

    garlic (minced )
    2 clove

    quinoa
    1 cup

    low sodium chicken broth (low-sodium, fat-free, (gluten-free if needed))
    2 cup

    Juice of 2 limes
    2

    fresh cilantro (chopped)
    1/2 cup

  • Chili Lime Corn on the Cob

    Chili Lime Corn on the Cob

    How to Make Chili Lime Corn on the Cob

    Nothing says summer like corn on the cob. It’s an American favorite and this recipe puts a nice twist of flavor into it. Remember, corn is a starchy vegetable, so serve it with some lean protein and a low-carb vegetable like green beans, zucchini or a salad.


    10 min prep time


    20 min cook time


    4servings


    1 cob

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. In a small bowl, mix together the lime juice, lime zest, margarine, and chili powder.
    3. Using a spoon and your hands, spread the margarine mixture evenly over the 4 ears of corn.
    4. Wrap the corn individually in aluminum foil. Grill 20 minutes, turning frequently. Serve hot.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Grilling
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cob


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    lime (zested and juiced)
    1

    light trans-fat-free margarine (softened)
    2 tbsp

    chili powder
    1 tsp

    medium ears corn on the cob (shucked)
    4