The Super Diabetes Site

Tag: veggie rich

  • Grilled Veggie Wrap

    Grilled Veggie Wrap

    How to Make Grilled Veggie Wrap

    To make this recipe even quicker, visit your local deli and pick up some pre-grilled veggies!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.

    2. In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.

    3. Add sliced zucchini, squash and bell pepper to marinade and let sit for 5 minutes.

    4. Grill the vegetables about 2-3 minutes on both sides.

    5. Lay out the tortilla and spread with 2 Tbsp. hummus, then add two fresh basil leaves and top with 2 slices of zucchini, 2 slices of yellow squash and 1 slice bell pepper.

    6. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic and refrigerate.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Grilling
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      382mg
      8%

    Ingredients

    olive oil
    1 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

    medium zucchini (sliced lengthwise into 8 slices)
    1

    medium yellow squash (sliced lengthwise into 8 slices)
    1

    red bell pepper (sliced into 4 slices)
    1

    large whole wheat tortillas (low carb, about 10 inch diameter)
    4

    hummus
    1/2 cup

    fresh basil leaves
    8

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Veggie Mac and Cheese

    Veggie Mac and Cheese

    How to Make Veggie Mac and Cheese

    Sneak in some veggies and a serving of whole grains with this Veggie Mac and Cheese. This is a kid-approved side dish is a healthier version of the classic mac and cheese recipe. 


    25 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  

    2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 

    3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 

    4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 

    5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 

    6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm. 

    Veggie Rich
    Fiber Focused
    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      543mg
      12%

    Ingredients

    whole-grain macaroni pasta
    8 oz

    cauliflower florets
    2 cup

    carrots (peeled and chopped)
    1 cup

    skim milk
    2 cup

    whole wheat flour
    2 tbsp

    olive oil
    2 tbsp

    sharp, reduced fat cheddar cheese (shredded)
    1 cup

    whipped, fat free ricotta cheese
    1/4 cup

    Dijon Mustard
    1 tsp

    garlic powder
    1/2 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Spinach Feta Turkey Burgers

    Spinach Feta Turkey Burgers

    How to Make Spinach Feta Turkey Burgers

    These Spinach Feta Burgers are a healthier alternative to regular beef patties. Serve on lettuce leaves for a low-carb meal or a whole grain bun if your eating pattern allows. The delicious burgers are sure to be a hit with the whole family!  


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Squeeze excess water from the thawed spinach. 

    2. In a large bowl, mix together the drained spinach, ground turkey, red onion, garlic, beaten egg, breadcrumbs, feta, and pepper. 

    3. Form into 4 equal patties.

    4. Heat olive oil in a large skillet over medium heat.  Cook patties 4-5 minutes per side until cooked through and deep golden brown. 

    Veggie Rich
    Low Carb
    Fiber Focused
    Mediterranean
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      508mg
      11%

    Ingredients

    frozen spinach (thawed)
    12 oz

    lean ground turkey
    8 oz

    red onion (finely chopped)
    1/4 cup

    garlic (minced)
    2 clove

    eggs (beaten)
    1 whole

    whole wheat bread crumbs
    2 tbsp

    black pepper
    1/4 tsp

    reduced-fat feta cheese (crumbled)
    2 tbsp

    olive oil (for frying)
    1 tbsp

  • Basil Tomatoes

    Basil Tomatoes

    How to Make Basil Tomatoes

    Tomatoes are in season from May through October. Enjoy fresh tomatoes during that time and try out this simple recipe. The basil adds an excellent flavor to the fresh tomatoes.


    5 min prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix ingredients and let set at room temperature for at least 1 hour.

    2. Serve plain or on a lettuce leaf

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      154mg
      3%

    Ingredients

    garlic (chopped)
    1 tsp

    basil (dried)
    1 tsp

    medium tomatoes (diced or sliced (about 2 cups))
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing

    How to Make Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing is a delightful and healthy side dish perfect for summer. This recipe features fresh zucchinis, red and yellow bell peppers, red onion rings, and cherry tomatoes, all tossed in olive oil and seasoned with salt and black pepper. The veggies are grilled to perfection, giving them a tender texture and beautiful grill marks. 

    The dish is complemented by a flavorful herb dressing made with extra virgin olive oil, balsamic vinegar, minced garlic, fresh basil, parsley, thyme, salt, and black pepper. It’s a great option for people with diabetes and is both vegetarian and vegan-friendly.


    15 min prep time


    10 min cook time


    6servings


    1 cup and 1 tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a large bowl, toss sliced zucchinis, red and yellow bell peppers, red onion rings, and halved cherry tomatoes with olive oil. Season with salt and 1/2 tsp black pepper.

    3. Grill the veggies for about 10 minutes or until they are tender and have grill marks, turning occasionally.

    4. Remove the grilled veggies from the heat.

    5. To make the dressing: In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, minced garlic, chopped fresh basil, chopped fresh parsley, fresh thyme leaves, salt, and 1/4 tsp black pepper.

    6. Arrange the grilled veggies on a serving platter. Serve the dressing on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Grilling
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup and 1 tbsp dressing


    • Amount per serving



      Calories





      153

    • % Daily value*

    • Total Fat
      13.7g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      167mg
      4%

    Ingredients

    zucchini (sliced)
    2 med

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    red onion (sliced into rings)
    1 med

    cherry tomatoes (halved)
    1 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (divided use)
    3/4 tsp

    Extra Virgin Olive Oil (for the dressing)
    1/4 cup

    balsamic vinegar (for the dressing)
    2 tbsp

    garlic (minced, for the dressing)
    1 clove

    fresh basil (chopped, for the dressing)
    1 tbsp

    fresh parsley (chopped, for the dressing)
    1 tbsp

    fresh thyme (for the dressing)
    1 tsp

    salt (for the dressing)
    1/4 tsp

  • 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
    pinterestfacebooktwittermail

    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
    pinterestfacebooktwittermail

    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
    pinterestfacebooktwittermail

    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

  • Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    How to Make Pesto-Encrusted Cod with Roasted Tomatoes and Asparagus

    This recipe provides a delicious combination of the herby pesto, flaky cod, and roasted vegetables. It’s a colorful and nutritious meal that is quick and easy to prepare.


    10 min prep time


    20 min cook time


    4servings


    1 cod filet with vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper.
    2. In a small bowl, mix basil pesto, 1 tablespoon olive oil, ½ the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper.
    3. Place cod filets on the sheet pan. Spread a generous layer of the pesto mixture over each filet.
    4. Toss cherry tomatoes and asparagus with the remaining tablespoon of olive oil, the rest of the lemon zest, 1/4 teaspoon kosher salt, and 1/4 teaspoon pepper and arrange around the coated cod on the baking sheet.
    5. Roast in the preheated oven for approximately 20 minutes or until the cod reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
    Low Sodium
    Veggie Rich
    Italian
    Mediterranean
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cod filet with vegetables


    • Amount per serving



      Calories





      214

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      39mg

      13%

    • Sodium
      615mg

      27%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      19g

    Ingredients

    pesto sauce
    4 tbsp

    olive oil (divided)
    1 tbsp

    lemon zest
    1 tsp

    Kosher Salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    cod filets (3 ounces each)
    4 whole

    cherry tomatoes (halved)
    2 cup

    asparagus (trimmed)
    1 bunch