The Super Diabetes Site

Tag: veggie rich

  • Sautéed Kale with Turkey Bacon

    Sautéed Kale with Turkey Bacon

    How to Make Sautéed Kale with Turkey Bacon

    Kale has become a popular superfood because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won’t raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.


    5 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add the turkey bacon and cook for 4-5 minutes until done.

    2. Add the kale and chicken broth to the pan; mix well. Cover and cook for 5 minutes.

    3. Remove the lid from the pot and stir in the black pepper and red wine vinegar.

    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      5g

    • Potassium
      221mg
      5%

    Ingredients

    olive oil
    1 tbsp

    turkey bacon (cut into 1-inch pieces)
    6 slice

    kale (chopped)
    8 oz

    low sodium chicken broth (fat-free, reduced sodium)
    1/2 cup

    black pepper
    1/8 tsp

    red wine vinegar
    2 tsp

  • Sautéed Asparagus, Peppers and Mushrooms

    Sautéed Asparagus, Peppers and Mushrooms

    How to Make Sautéed Asparagus, Peppers and Mushrooms

    Nonstarchy veggies—like asparagus, peppers and mushrooms—are packed with vitamins and minerals, yet low in calories and carbohydrate. Use simple, delicious ideas like this recipe to fill half your plate with nonstarchy veggies!


    10 min prep time


    20 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large sauté pan or wok over medium-high heat. Add asparagus, onion, mushrooms and red pepper and cook for 15-18 minutes, stirring frequently.
    2. Add garlic to pan and cook for 1 minute. Stir vegetables and garlic to incorporate.
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      270mg
      6%

    Ingredients

    olive oil
    1 1/2 tbsp

    asparagus (trimmed and cut into thirds)
    1 lbs

    red onion (sliced)
    1/2 cup

    cremini (baby bella) mushrooms (sliced)
    8 oz

    medium red bell pepper (chopped)
    1

    garlic (minced)
    1 clove

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salmon Quinoa Risotto

    Salmon Quinoa Risotto

    How to Make Salmon Quinoa Risotto

    Author Robyn Webb says, “Quinoa is not the usual grain in risotto, but this protein-packed, tiny grain cooks quickly and results in a wonderfully fragrant risotto-like dish.”


    25 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach salmon—Fill a 4-quart saucepan with water and put salmon filet into the water. Place saucepan over high heat until water boils. Once water boils, remove pan from heat and let sit for 10 minutes. Remove fish from water and flake. Set aside.
    2. In a 4-quart saucepan, heat 1 tablespoon of olive oil over medium-high heat. When oil is shimmering, add diced onion. Sauté onion until transparent. Add quinoa to onion mixture and stir—to toast—for 2 minutes.
    3. Add 1 cup of vegetable stock to quinoa and onion. Stir until stock is absorbed. Once stock is absorbed, add another 1 cup of stock. Continue stirring until stock is absorbed. Add remaining stock in 1/2-cup intervals, stirring until all stock is absorbed. Remove from heat.
    4. While preparing the onion quinoa mixture, heat 1/2 tablespoon of oil over medium-high heat in a sauté pan with chopped garlic. Once garlic is sizzling, add chopped kale to the pan. Turn kale to coat with oil and garlic. Turn kale mixture until fragrant, approximately 2 minutes. Remove kale mixture from heat.
    5. Once quinoa is complete, add kale and salmon. Stir to combine and add salt and pepper to taste.
    Veggie Rich
    Comfort Food
    Italian
    Dinner
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      27g

    Ingredients

    tablespoons olive oil (divided)
    1 1/2 tbsp

    medium onion (diced)
    1

    quinoa
    1 cup

    organic vegetable stock (divided)
    4 cup

    garlic (finely chopped)
    4 clove

    leaves of kale (stems removed and cut into ribbons)
    7

    salmon (poached and flaked)
    10 oz

    salt, to taste
    1

    pepper, to taste
    1

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Salad Bar Salsa With Grilled Flank Steak

    Salad Bar Salsa With Grilled Flank Steak

    How to Make Salad Bar Salsa With Grilled Flank Steak

    Author Robyn Webb says, “Salsa isn’t just tomatoes. Scour the salad bar and you’ll find a bevy of ingredients to make homemade salsa special. Paired with a juicy, but lean grilled steak, it’s a perfect summer meal.”


    15 min prep time


    8 min cook time


    4servings


    3 ounces, 1/3 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine all the ingredients for the salsa. Set aside.
    2. Trim any excess fat from the flank steak. Using a sharp knife, make 3 diagonal slashes across the top surface of the steak, cutting about 1/3 of the way through the steak. This will prevent it from curling up on the grill.
    3. Preheat the grill to medium-high heat. Coat the grill rack with cooking spray or prepare an oven broiler. Cover a broiler pan with foil. Coat the foil with cooking spray. Combine the paprika, chili powder, salt, and pepper. Brush both sides of the steak with the olive oil. Sprinkle both sides with the spice mixture. Grill the steak, about 4–6 inches from the heat source, for about 5 minutes per side or until desired doneness.
    4. Remove the steak from the oven onto a carving board. Let the steak stand for 5 minutes before slicing. Cut the steak diagonally across the grain into thin slices. Serve with the salsa.
    Veggie Rich
    Grilling
    Dinner
    Main Dish
    Sauces
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces, 1/3 cup salsa


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      24g

    • Potassium
      530mg
      11%

    Ingredients

    yellow corn
    1 cup

    cherry tomatoes (quartered)
    1 cup

    red onion (diced)
    1/4 cup

    green onion (scallion) (minced)
    2 tbsp

    fresh lime juice
    3 tbsp

    olive oil
    1/2 tbsp

    cayenne pepper
    1/4 tsp

    sugar
    1/4 tsp

    flank steak
    1 lbs

    paprika
    2 tsp

    chili powder
    1 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Salad Bar Gazpacho Salad

    Salad Bar Gazpacho Salad

    How to Make Salad Bar Gazpacho Salad

    This tasty salad uses a light tomato-based dressing and is packed with greens and other nutrient-rich veggies. Buy as many of these vegetables as you can precut from your grocer’s salad bar to save on prep time.


    10 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the beans, tomato, corn, cucumber, red onion, and cilantro.
    2. In a small bowl, whisk together the tomato juice, lime juice, olive oil, chili powder, salt, and pepper. Pour over the salad and mix gently. Serve over the mixed greens.
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    chickpeas, red kidney beans, or black beans (from salad bar or canned, drained and rinsed)
    2 cup

    tomato(es) (diced)
    1 1/2 cup

    corn
    2/3 cup

    cucumber(s) (diced)
    2/3 cup

    red onion (diced)
    3 tbsp

    cilantro (minced)
    2 tbsp

    tomato juice (low-sodium)
    1/4 cup

    fresh lime juice
    2 tbsp

    olive oil
    1 tbsp

    chili powder (mild or hot)
    1/2 tsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    mixed greens
    5 cup

  • Rutabaga and Carrot Hash

    Rutabaga and Carrot Hash

    How to Make Rutabaga and Carrot Hash

    Root vegetables are in season during the colder months and make for great side dishes in the coming holidays too.


    30 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan combine the rutabaga, potatoes, carrots, garlic, bay leaf, salt and pepper to taste, broth and water. Bring to a boil over medium heat, reduce to a simmer, cover, and cook for 30 minutes until tender. Drain the vegetables, reserving 1/2 cup liquid. Remove and discard the bay leaf.

    2. With a potato masher, mas the vegetables with the reserved cooking liquid and the olive oil. Readjust seasonings if necessary and serve.

    Veggie Rich
    Sides
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    rutabaga (peeled, quartered and thinly sliced)
    1 lbs

    baking potatoes (peeled and thinly sliced)
    1/2 lbs

    carrot(s) (peeled and thinly sliced)
    1 1/2

    garlic (peeled)
    5 clove

    bay leaves
    1

    salt and pepper to taste
    1

    low sodium chicken broth (reduced-sodium, low-fat)
    2 cup

    water
    2 cup

    olive oil
    1 tbsp

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1