The Super Diabetes Site

Tag: vegetarian

  • Grilled Corn with Chile and Lime

    Grilled Corn with Chile and Lime

    How to Make Grilled Corn with Chile and Lime

    Enjoy some Tex-Mex flair with this Grilled Corn with Chile and Lime. Tasting like Mexican street corn, this diabetes-friendly recipe is flavorful and nutritious.


    40 min prep time


    15 min cook time


    4servings


    1 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a small bowl, whisk together olive oil, chili powder, smoked paprika, lime zest, lime juice and salt.

    3. Brush the ears of corn with the marinade, making sure to coat them evenly.

    4. Allow the corn to marinate for at least 30 minutes.

    5. Place the marinated corn on the preheated grill. Grill for about 15 minutes, turning occasionally, until the corn is charred and cooked through.

    6. Remove the grilled corn from the heat.

    7. Transfer the corn to a serving platter and sprinkle with cotija and fresh chopped cilantro.

    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Grilling
    Vegetarian
    Vegan
    Sides
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      7g

    Ingredients

    fresh cilantro (chopped, for garnish)
    1 cup

    part-skim mozzarella (for garnish)
    1/4 cup

    salt
    1/8 tsp

    lime (zest and juice)
    1 med

    smoked paprika
    1/2 tsp

    chili powder
    1 tsp

    nonstick cooking spray
    1 whole

    ears corn (husked)
    4 med

  • Tofu and Vegetable Skewers

    Tofu and Vegetable Skewers

    How to Make Tofu and Vegetable Skewers

    Fire up the grill for a healthy dinner of Tofu and Vegetable Skewers. A delicious Asian-inspired marinade adds a burst of flavor to this diabetes-friendly meal.


    40 min prep time


    15 min cook time


    4servings


    2 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup or agave nectar, minced garlic, and grated ginger to create the marinade.

    2. Cut the pressed tofu into cubes and place them in a shallow dish. Pour half of the marinade over the tofu, ensuring each piece is coated. Let it marinate for at least 30 minutes.

    3. While the tofu is marinating, prepare the vegetables. Thread the marinated tofu, red onion chunks, bell pepper chunks, and yellow squash rounds onto skewers, alternating between the ingredients.

    4. Preheat the grill or grill pan over medium-high heat.

    5. Grill the skewers for about 10–15 minutes, turning occasionally, until the tofu is golden and the vegetables are charred and tender. Baste the skewers with the remaining marinade during grilling for extra flavor.

    6. Once cooked, remove the skewers from the grill and let them rest for a few minutes.

    Veggie Rich
    Low Carb
    Fiber Focused
    Grilling
    Asian
    Dinner
    Vegetarian
    Vegan
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      457mg

      20%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      591mg
      13%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    rice vinegar
    2 tbsp

    sesame oil
    1 tbsp

    maple syrup
    2 tbsp

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tsp

    firm tofu (pressed and cut into cubes)
    16 oz

    red onion (cut into chunks)
    1 med

    bell peppers (cut into chunks)
    2 whole

    yellow squash (sliced into rounds)
    2 med

  • Lentils and Greens with Apples

    Lentils and Greens with Apples

    How to Make Lentils and Greens with Apples

    Hearty lentils meet the vibrant flavors of leafy greens and the sweet crunch of apples in this lunch recipe. This nutrient-rich dish not only satisfies your palate with its diverse textures, it’s also a great option for a diabetes-friendly eating plan.


    15 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine dry lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15–20 minutes or until lentils are tender. Drain any excess liquid.
    2. In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
    3. Add minced garlic to the skillet and sauté for an additional 1–2 minutes until fragrant.
    4. Stir in the chopped mixed greens and cook until wilted.
    5. Add cooked lentils to the skillet, stirring to combine with the greens.
    6. In a small bowl, whisk together apple cider vinegar, Dijon mustard, maple syrup, salt and pepper.
    7. Pour the dressing over the lentil and greens mixture. Stir to coat evenly.
    8. Gently fold in the thinly sliced apples. Sprinkle chopped walnuts over the top and finish with the avocado.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Appetizers
    Dinner
    Gluten-Free
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      14g

    • Potassium
      598mg
      13%

    Ingredients

    green or brown lentils (rinsed and drained)
    1 cup

    low sodium vegetable broth
    3 cup

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    mixed greens (chopped)
    4 cup

    apple (cored and thinly sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    maple syrup
    1 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

    avocado (diced)
    1/2 med

    walnuts (chopped)
    1/4 cup

  • Air Fryer Thai Spring Rolls with Sweet Chili Sauce

    Air Fryer Thai Spring Rolls with Sweet Chili Sauce

    How to Make Air Fryer Thai Spring Rolls with Sweet Chili Sauce

    Looking for an easy and flavorful appetizer recipe? Look no further than these Air Fryer Thai Spring Rolls with Sweet Chili Sauce! The best part? This recipe has 0 grams of added sugar! These spring rolls are packed with fresh, crunchy Napa cabbage, carrots, green onion and topped with a sweet and tangy chili sauce. Ditch the takeout menu and whip up this recipe in under 30 minutes.

     


    10 min prep time


    25 min cook time


    6servings


    1 roll and 2 tablespoons sauce

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    Step-By-Step Instructions:

    1. For the sweet chili sauce: Pour water and vinegar into a saucepan; bring to a boil over high heat. Reduce heat to medium and stir in 1/2 cup sweetener, ketchup, 1 teaspoon fresh ginger, garlic, and chili pepper; reduce heat to low and simmer for 5 minutes.

    2. Add cornstarch to a small bowl and mix with 2 tablespoons cold water until smooth. Whisk cornstarch mixture into Sweet Chili Sauce. Bring mixture back to a low boil while stirring, then remove from heat. Pour into a bowl or jar. Sauce will thicken even more as it cools. Refrigerate until serving with the Thai Spring Rolls.

    3. For the Thai Spring Rolls: In a skillet sprayed with nonstick cooking spray and heated to medium, add shredded cabbage, carrots, and green onion. Add 2 tsps. sweetener, soy sauce, and 1/2 tsp. ginger. Sauté just until wilted, about 3 minutes. Set aside to cool.

    4. Spray your air-fryer with nonstick cooking spray and heat to 390º. While your air fryer is preheating, prepare your Thai Spring Rolls. Lay out a single egg roll wrapper, so it looks like a diamond shape facing you. Scoop about 4 tablespoons of filling into the center of the wrapper. Fold the lower half over the filling, and then pull in the two corners at the same time. Roll it away from you, so it makes a baton-like shape. Take a little water to seal it if needed. Repeat for the rest of the rolls.

    5. Place Thai Spring Rolls into air fryer, 3 at a time, and give them a light coating of cooking spray. Cook for 5 – 7 minutes, turning over halfway through cooking.

    6. Remove and let cool slightly. Repeat for the second batch. Serve alongside Sweet Chili Sauce and enjoy.

    Asian
    Vegetarian
    Vegan
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 roll and 2 tablespoons sauce


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      0g

      0%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    Ingredients

    water (for the sauce)
    1/2 cup

    rice wine vinegar (for the sauce)
    1/2 cup

    Splenda® Stevia Sweetener (divided use)
    1/2 cup & 2 tsp

    low-sugar ketchup (for the sauce)
    2 tbsp

    fresh ginger (grated, divided use)
    1 1/2 tsp

    garlic (grated, for the sauce)
    1 clove

    Red Chili Flakes (or 1 teaspoon chopped fresh red chili pepper, for the sauce)
    1/4 tsp

    Cornstarch (for the sauce)
    1 1/2 tsp

    Chinese (napa) cabbage (thinly sliced)
    3 1/2 cups packed

    carrots (shredded)
    1 cup packed

    green onion (scallion) (sliced)
    1/2 cup

    lower sodium soy sauce
    2 tsp

    egg roll wrapper
    6 whole

  • Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives

    How to Make Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives is a flavorful and aromatic dish that combines the smokiness of paprika with the earthy notes of rosemary and the salty richness of olives. This diabetes-friendly side dish will take your beans to the next level and is easy enough to prepare for a weeknight meal.


    5 min prep time


    30 min cook time


    6servings


    1/3 cup of beans

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Combine the beans, olives, garlic, shallot, rosemary, paprika, and salt in a baking dish.

    3. Pour the oil over the mixture and stir to combine. Place in the oven and bake for 30 minutes, stirring halfway through. Serve warm.

    Fiber Focused
    Mediterranean
    Italian
    Vegetarian
    Vegan
    Sides
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup of beans


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      4g

    • Potassium
      203mg
      4%

    Ingredients

    15.5-oz cans great northern white beans (drained and rinsed)
    2 cans

    Kalamata olives (pitted and chopped)
    1/4 cup

    garlic (minced)
    2 clove

    shallots (minced)
    1 whole

    fresh rosemary (stems removed and chopped)
    2 sprig

    olive oil
    1/3 cup

  • Roasted Cherry Tomatoes with Rosemary & Garlic

    Roasted Cherry Tomatoes with Rosemary & Garlic

    How to Make Roasted Cherry Tomatoes with Rosemary & Garlic

    Roasted Cherry Tomatoes with Rosemary & Garlic served on toast is a simple and flavorful dish that makes for a delicious diabetes-friendly appetizer. This is an easy recipe that features the bright colors and flavors of roasted tomatoes with fresh rosemary and fragrant garlic.


    5 min prep time


    45 min cook time


    8servings


    1/4 cup tomatoes and 3 quarter pieces of toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place tomatoes, rosemary, salt, and garlic in a round baking dish.

    3. Add the oil and stir to combine. Place in the oven and cook for 45–60 minutes, until garlic is golden brown and softened and the tomatoes burst.

    4. Squeeze garlic cloves out of bulb and mix with tomatoes. Garlic cloves will be soft and creamy.

    5. Top each quarter of toast with tomato mixture. One serving is 3 quarter slices of toast with ¼ cup tomatoes.

    Heart Healthy
    Fiber Focused
    Low Carb
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup tomatoes and 3 quarter pieces of toast


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      4g

    • Potassium
      195mg
      4%

    Ingredients

    cherry tomatoes
    24 oz

    fresh rosemary (chopped)
    1 tbsp

    salt
    1/2 tsp

    garlic (peel removed and top cut off)
    1 clove

    olive oil
    1/2 cup

    whole wheat bread (toasted and cut into quarters)
    6 slice

  • Cucumber Basil Mocktail

    Cucumber Basil Mocktail

    How to Make Cucumber Basil Mocktail

    This light and refreshing drink is perfect for any occasion! Enjoy the perfect beverage combination of crisp cucumber slices, fragrant basil leaves, fresh lime juice, and a gentle fizz of club soda. It’s sweetened with a squeeze of Splenda® Stevia Liquid Sweetener – it tastes like sugar without the calories!

    Recipe note: Blending carbonated water can cause the gas bubbles to expand and burst, and can cause overflow from the blender. To reduce this, blend on slower speeds and only adding half of the club soda to the blender and the other half after blending.

     


    15 min prep time


    5servings


    1 8-ounce drink

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    Step-By-Step Instructions:

    1. Put all ingredients in a blender and pulse for 3-5 minutes.

    2. Strain liquid into a small pitcher. Discard solids.

    3. Pour over ice and serve.

    4. Garnish with fresh cucumber slice and basil.

    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    5 Servings



    • Serving Size

      1 8-ounce drink


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    Ingredients

    Splenda® Stevia Liquid Sweetener
    1 tsp

    club soda
    1 liter

    lime (juice only)
    1

    fresh basil
    1/3 cup

    cucumber(s) (sliced)
    1/2

  • Raspberry Swirl Frozen Yogurt Bark

    Raspberry Swirl Frozen Yogurt Bark

    How to Make Raspberry Swirl Frozen Yogurt Bark

    Raspberry Swirl Frozen Yogurt Bark: Dive into this light dessert and say goodbye to excess sugar and calories! Enjoy the raspberry swirl complimented by tangy Greek yogurt, fresh blueberries, and a crunch of coconut flakes. Each serving is only 70 calories with 8 grams of protein!


    10 min prep time


    4 hr cook time


    6servings


    1 slice (4×4 inch square)

    Print Recipe >

    Step-By-Step Instructions:

    1. Cover a freezer-safe tray with parchment paper.

    2. In a bowl, stir together yogurt, vanilla, and ¼ cup of Splenda Multi-Use Syrup until evenly combined. Scoop yogurt onto the freezer-safe tray, and carefully spread it out to ¼-inch thickness with a spatula.

    3. In a small bowl, add raspberries with 2 tablespoons of Splenda Multi-Use Syrup and mash with the back of a fork. (If using frozen raspberries, microwave until softened.) Mixture should become jam-like. Dollop the raspberry mixture around the yogurt. Using the back of a spoon, create pretty swirls of raspberry red around the yogurt.

    4. Sprinkle fresh blueberries and coconut on top. Freeze at least 4hours, or overnight.

    5. Remove Yogurt Bark from freezer. Gently break bark into smaller hand-held sized pieces. Enjoy immediately or store in the freezer and use within 1 week.

    Kid Friendly
    Vegetarian
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice (4×4 inch square)


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      8g

    • Potassium
      140mg
      3%

    Ingredients

    Plain Nonfat Greek yogurt
    2 cup

    pure vanilla extract
    1 tsp

    Splenda® Multi-Use Syrup (divided)
    1/3 cup

    fresh or frozen raspberries
    1/2 cup

    Fresh Blueberries
    1/2 cup

    unsweetened coconut flakes
    1 tbsp

  • Easy Garlic Bok Choy

    Easy Garlic Bok Choy

    How to Make Easy Garlic Bok Choy

    Looking for a lower carb side dish for a quick weeknight dinner? Try our Easy Garlic Bok Choy recipe! This flavorful, diabetes-friendly dish features tender baby bok choy sautéed with heart-healthy ingredients and a touch of low-sodium soy sauce, making it a delicious and blood glucose (blood sugar)-conscious addition to your meal rotation.

    Try pairing this non-starchy veggie side with Honey Soy-Glazed Salmon for a tasty and easy weeknight meal.


    5 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat. Add garlic and shallots and cook, stirring occasionally, until fragrant, 1–2 minutes.

    2. In a small bowl, mix together the soy sauce, vegetable broth, and sesame oil.

    3. Add the bok choy and sauce to the skillet. Toss to coat. Cover and cook for 2–3 minutes, uncover and toss, then cover and continue to cook until bok choy is tender, 3–5 minutes more.

    4. Sprinkle with crushed red pepper.

    Veggie Rich
    Low Carb
    Asian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      749mg
      16%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    5 clove

    shallots (minced)
    2 whole

    baby bok choy (roots trimmed)
    8 whole

    lower sodium soy sauce
    1/4 tsp

    low sodium vegetable broth
    2 tbsp

    sesame oil
    1 tsp

    crushed red pepper flakes
    1 tsp

  • Parmesan Tofu with Butternut Squash Noodles

    Parmesan Tofu with Butternut Squash Noodles

    How to Make Parmesan Tofu with Butternut Squash Noodles

    Try out our Parmesan Tofu with Butternut Squash Noodles—a diabetes-friendly dish that combines the savory crunch of parmesan-coated tofu with the wholesome, goodness of butternut squash noodles. Make it with Roasted Green Beans in Champagne Vinaigrette for a beautifully colorful meal.  

    This dish can easily be made vegan by substituting dairy-free cheese and eggless mayo alternatives.


    15 min prep time


    30 min cook time


    4servings


    7 oz tofu & ~2 cups noodles

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

    2. Slice each tofu block in half along the long side. Place on the baking sheet and drizzle with 1 tsp oil. Bake for 15 minutes, flip, then bake for another 15 minutes.

    3. Meanwhile, peel the tough skin from the squash. Use a julienne peeler to cut noodles from the squash.

    4. Preheat a large skillet over medium heat. Add 1 tsp oil, squash, and ¼ tsp Italian seasoning. Cook, stirring occasionally, until squash noodles are tender, 7–8 minutes. Remove from heat, cover, and set aside. 

    5. Combine the Parmesan, mayo, 1/4 tsp Italian seasoning, onion powder, and garlic powder in a small bowl.

    6. After the tofu has baked for 30 minutes, remove from the oven. Set the oven to broil on high and move an oven rack to the top shelf, underneath the broiler.

    7. Spread the cheese mixture over the tops of the tofu. Return to the oven and broil until the topping is bubbly and beginning to brown, 1–2 minutes.

    8. Serve on a bed of squash noodles with a handful of fresh basil.

    Fiber Focused
    Veggie Rich
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      7 oz tofu & ~2 cups noodles


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      624mg
      13%

    Ingredients

    extra firm tofu (drained and pressed for at least 30 minutes)
    28 oz

    olive oil (divided)
    2 tsp

    butternut squash
    1 med

    Italian seasoning (divided)
    1/2 tsp

    reduced fat Parmesan cheese (grated)
    1 oz

    light mayonnaise
    1/4 cup

    onion powder
    1/4 tsp

    garlic powder
    1/4 tsp

    fresh basil (leaves julienned)
    1 cup