The Super Diabetes Site

Tag: veggie rich

  • Better Mashed Potatoes

    Better Mashed Potatoes

    How to Make Better Mashed Potatoes

    The potato is the star of this comfort-food side dish, but a nonstarchy vegetable plays a surprising supporting role. The result is light and luscious. 

    Smart Swaps: The original mashed potato recipe (serving size: 1/2 cup) had 130 calories, 8 g fat (4.7 g sat. fat, 0.3 g trans fat), 15 g carbohydrate, and 770 mg sodium. *

    Mashing options: Put the mixture through a ricer or a food processor for a smooth mash. Mash with a potato masher for a coarse mash. 

    Veggie Helper: Cauliflower, which has less starch than potato, helps cut in half the carbohydrate grams in this dish. 

    Less Fat: Fat-free buttermilk adds richness without the fat calories of the butter and whole milk in the original recipe. 

    More Flavor: I used less salt overall but swapped in a small amount of Parmesan for a flavor boost.


    20 min prep time


    15 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, place the potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce the heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.

    2. Drain and add the vegetables and garlic back to the pot. Cover the pot with a kitchen towel and put the lid over the towel. Let stand for 5 minutes. Remove the lid and towel. This process helps to dry the vegetables so they mash better.

    3. Add the buttermilk, cheese, olive oil, butter, salt, and pepper. Mash* just until the ingredients are lightly combined. If desired, garnish with fresh snipped chives.

    Veggie Rich
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      264mg
      6%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1 tsp

    butter (unsalted butter)
    2 tsp

    olive oil
    1 tbsp

    Parmesan cheese (grated)
    2 tbsp

    low-fat buttermilk
    1/3 cup

    head cauliflower (separated into small florets, discard core and stem)
    1

    garlic (peeled and left whole)
    5 clove

    russet or baking potatoes (peeled and cut into 2-inch cubes)
    7 oz

  • Basic Tuscan Bean Soup

    Basic Tuscan Bean Soup

    How to Make Basic Tuscan Bean Soup


    10 min prep time


    28 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. Add the garlic and rosemary and sauté for 1 minute. Add the remaining ingredients, except the vinegar and basil. Bring to boiling. Reduce the heat and simmer, partially covered, for 20 minutes.
    2. Add the vinegar. Top with the basil before serving.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Veggie Rich
    Fiber Focused
    Italian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Soup
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      460mg
      10%

    Ingredients

    fresh basil (minced)
    2 tbsp

    balsamic vinegar
    2 tbsp

    chickpeas (garbanzo beans) (rinsed and drained)
    30 oz

    canned diced tomatoes
    14 oz

    chicken or vegetable broth
    5 cup

    fresh rosemary (minced)
    2 tsp

    garlic (minced)
    4 clove

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Apple Cider Honey Red Cabbage

    Apple Cider Honey Red Cabbage

    How to Make Apple Cider Honey Red Cabbage


    15 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the bacon over medium-high heat until crisp. Remove the bacon from the skillet; set aside.
    2. Reduce the heat to medium, add the cabbage to the pan drippings, and sauté for 7 to 8 minutes. Add the salt, apple cider, vinegar, and honey. Lower the heat to medium-low and cook for 9 to 10 minutes, stirring occasionally. Crumble the bacon into bits. Top the cabbage with the bacon and serve warm.
    Low Carb
    Veggie Rich
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      180mg
      4%

    Ingredients

    bacon (lean)
    2 slice

    red cabbage (outer leaves removed, cored, and thinly sliced )
    1/2 head

    salt
    1/4 tsp

    apple cider
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tsp

  • Veggie Dip Cups

    Veggie Dip Cups

    How to Make Veggie Dip Cups

    This is a perfect snack for kids AND adults! Pre-portioning veggies and dip together helps control portion size, and you can double dip in your own cup! Package these in sealable cups to go, or make a larger batch to serve as a healthy appetizer when entertaining. If you don’t have all of the dried herbs and spices on hand, you could use 1 tablespoon of ranch dressing powder mix instead.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine buttermilk, yogurt, mayonnaise, parsley, dill, garlic powder, onion powder, salt, and pepper.
    2. Pour 1/4 of the dip into a plastic or glass cocktail cup.
    3. Arrange 1 cup of assorted vegetable sticks in the cup so all of them are touching the dip.
    4. Repeat process for 3 more cups. If not serving immediately, store vegetable sticks separately, and add to cups with dip before serving.
    Low Carb
    Veggie Rich
    Kid Friendly
    Appetizers
    Budget Friendly
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      350mg
      7%

    Ingredients

    low-fat buttermilk
    1/4 cup

    low fat plain greek yogurt
    1/2 cup

    light mayonnaise
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    dried dill
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    assorted vegetable sticks for dipping (carrots, cucumbers, celery, bell pepper, etc)`
    4 cup

  • Sun-Kissed Health Salad

    Sun-Kissed Health Salad

    How to Make Sun-Kissed Health Salad

    Creamy, crunchy, tangy, and loaded with protein – this salad has it all! Blending avocado into the dressing makes it rich and creamy, and the addition of citrus can make it feel like summer any time of year. Quinoa, edamame, and pepitas add protein, making this a hearty salad that would be great along side a sandwich or soup for lunch!

    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    30 min prep time


    20 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the citrus dressing: In a blender or food processor, blend olive oil, lemon juice, orange juice, 1/4 of the avocado, parsley, salt, and garlic until smooth. Set aside.
    2. In a large bowl, combine lettuce, tomato, quinoa, edamame, the rest of the avocado, and pepitas. Pour dressing over salad and toss gently. Serve immediately or chill until ready to serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Salads
    Salad Dressings & Condiments
    Lunch
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    2 tbsp

    lemon juice
    2 tbsp

    orange juice
    2 tbsp

    avocado (divided use, pitted, peeled, and diced)
    1 whole

    fresh parsley (stems removed)
    1/4 cup

    salt
    1/4 tsp

    garlic
    1 clove

    bibb or boston lettuce (cut into 1-inch pieces)
    1 head

    grape or cherry tomatoes (cut in half)
    1 cup

    quinoa (cooked according to package directions and cooled)
    1/2 cup

    frozen shelled edamame (cooked according to package directions)
    1 cup

    unsalted pepitas
    2 tbsp

  • Broccoli, Frozen & Cooked

    Broccoli, Frozen & Cooked

    How to Make Broccoli, Frozen & Cooked

    Frozen broccoli prepared without additional ingredients.


    0 min prep time


    5 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam, microwave, or roast broccoli according to package directions.
    Low Carb
    Veggie Rich
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      26

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      22mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        3g

        11%

    • Protein
      3g

    Ingredients

    frozen broccoli florets
    2 cup

  • Chopped Mexican Salad with Lime

    Chopped Mexican Salad with Lime

    How to Make Chopped Mexican Salad with Lime

    This fresh chopped salad is full of color! A citrus marinade drizzled over the vegetables brings them to life. Serve this salad as a lovely side dish or as an entree.


    15 min prep time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
    2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      510mg
      11%

    Ingredients

    lime juice
    1/2 cup

    olive oil
    1/4 cup

    crushed red pepper flakes
    1 tsp

    garlic (minced)
    3 clove

    honey
    1 1/2 tbsp

    romaine lettuce (chopped)
    6 cup

    black beans (rinsed and drained)
    15 oz

    jicama (peeled and chopped)
    1 cup

    corn (drained and rinsed)
    1 (15-oz) can

    red bell pepper (cored, seeded, and diced)
    1

    ripe avocados (peeled and diced)
    2

    reduced fat monterey jack cheese
    1/2 cup

  • Powerhouse Kale Salad

    Powerhouse Kale Salad

    How to Make Powerhouse Kale Salad

    A vegetarian, low-carb salad might not sound like a filling meal, but this powerhouse is loaded with protein and leafy greens that that will power you through your day. Main course salads like this are a great way to get more vegetables in your diet.

    Find this recipe and more in our cookbook Designed for One! To order directly from the American Diabetes Association, click here


    10 min prep time


    1serving


    4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium bowl and toss until well coated
    Fiber Focused
    Veggie Rich
    Gluten-Free
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      4 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      200mg

      67%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      819mg
      17%

    Ingredients

    baby kale and greens, such as Dole Power Up Greens
    3 cup

    hard-boiled egg (peeled and chopped)
    1

    grape tomatoes (halved)
    1/2 cup

    cucumber (sliced)
    1/2 cup

    red onion (chopped)
    1/4 cup

    Apple Cider Vinegar
    1 1/2 tbsp

    canola oil
    1 tbsp

    capers
    2 tsp

    dried oregano
    1/2 tsp

    salt
    1 pinch

    reduced fat swiss cheese (torn into small pieces)
    1 slice

  • Summer Main Dish Salad

    Summer Main Dish Salad

    How to Make Summer Main Dish Salad

    Let this hearty salad, featuring grilled sirloin steak, loads of vegetables, and a garlicky vinaigrette, take center stage at your table this summer!

    Find this recipe and more in our cookbook, Complete Month of Meals, where you can mix and match recipes to make meal planning easy! To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    4servings


    3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook corn according to package directions.
    2. In a small saucepan, heat oil; add garlic and saute until brown.
    3. Remove from heat and cool; strain and reserve oil; discard garlic.
    4. In a large bowl, combine reserved oil, vinegar, mustard, pepper, and sugar. Add 1/2 teaspoon salt, if desired.
    5. Combine oil mixture with corn, sirloin, potatoes, green onions, carrots, and both kinds of peppers. Mix well, cover, and chill.
    6. Serve in a bowl lined with salad greens.
    Veggie Rich
    Fiber Focused
    Grilling
    Salads
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 oz meat; 1 1/2 tbsp dressing; 1 1/3 cup vegetables; and 1 cup greens


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.2g

    • Cholesterol
      50mg

      17%

    • Sodium
      175mg

      8%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      30g

    • Potassium
      960mg
      20%

    Ingredients

    frozen corn kernels
    1 cup

    canola oil
    4 tsp

    garlic (sliced)
    3 clove

    red wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    black pepper (to taste)
    1/4 tsp

    sugar
    1/4 tsp

    grilled sirloin
    12 oz

    cooked potatoes (cut into cubes)
    1 cup

    green onions (sliced)
    1 cup

    carrots (thinly sliced)
    1/2 cup

    red bell pepper (diced)
    1 cup

    green bell pepper (diced)
    1 cup

    salad greens
    4 cup

  • Citrus-Tarragon Chicken Kabobs

    Citrus-Tarragon Chicken Kabobs

    How to Make Citrus-Tarragon Chicken Kabobs

    Meat is typically the first thing that comes to mind when we think about grilling, but grilled vegetables can taste just as good! When we asked football players Blake and Reid Fergeuson for a recipe that reminded them of mom, they sent us this perfect summer dish. ADA dietitian Shamera Robinson was impressed. “Reid and Blake Ferguson’s kabob recipe already had a great mix of protein and veggies, so we didn’t have to make many tweaks. We simply added more of the colorful veggies to each kabob to give a wide variety of nutrients.”

    “I love to grill! I like making chicken, steak, brisket—you name it! Anything that can go on a grill I will cook it,” says Reid Ferguson.


    2 hr prep time


    15 min cook time


    12servings


    1 kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. If using bamboo skewers, soak them in water for 1 hour to keep from burning.
    2. Whisk together orange, lemon, lime zest and juice, minced garlic, tarragon, soy sauce, oil, salt, and pepper.
    3. Toss the chicken in the mixture until evenly coated. Cover and marinate in refrigerator for 2 hours.
    4. Cut bell pepper and onion into bite-sized pieces.
    5. Whisk together oil and balsamic vinegar.
    6. Assemble kabobs: divide chicken evenly between 12 kabobs. On each skewer, add 1-2 pieces bell pepper, 1-2 pieces onion, 1 cherry tomato, 1 mushroom, 1 slice zucchini, 1 baby potato, one round of corn and some pieces of chicken.
    7. Baste kabobs with balsamic vinaigrette.
    8. Grill kabobs directly over heat for about 10 to 15 minutes, turning 1/4 rotation every 2 to 3 minutes, or until the chicken is cooked through.
    Veggie Rich
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 kabob


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      720mg
      15%

    Ingredients

    orange (zested and juiced)
    1

    lemon (zested and juiced)
    1

    lime (zested and juiced)
    1

    garlic (minced)
    4 clove

    fresh tarragon (minced)
    1 tbsp

    soy sauce
    1/4 cup

    vegetable oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chicken breasts (boneless, skinless, cut into 1-inch cubes)
    1 lbs

    green bell pepper
    1

    red bell pepper
    1

    white onion
    1

    cherry tomatoes
    12

    small button mushrooms
    12

    zucchini or yellow summer squash (cut into 12 slices)
    1

    baby golden potatoes
    12

    ears corn (cut into 12 rounds)
    1

    olive oil
    1/4 cup

    balsamic vinegar
    2 tbsp