The Super Diabetes Site

Tag: veggie rich

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp

  • Romaine Peppercorn-Steak Salad

    Romaine Peppercorn-Steak Salad

    How to Make Romaine Peppercorn-Steak Salad

    Author Jackie Newgent says, “This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!”


    18 min prep time


    8 min cook time


    4servings


    3 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.
    2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.
    3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.
    4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.
    Veggie Rich
    Grilling
    Dinner
    Foodie
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 1/2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      770mg
      16%

    Ingredients

    romaine lettuce (coarsely chopped (8 cups loosely packed))
    8 cup

    arugula (5-ounce package baby arugula)
    1 package

    red onion (thinly sliced)
    1 med

    black peppercorns
    2 tbsp

    (6-ounce) grass-fed lean beef tenderloin steaks (about 1 1/4 inches thick)
    2 whole

    nonstick cooking spray
    1

    sea salt
    1/4 tsp

    grape tomatoes
    1 pints

    light balsamic vinaigrette
    1/3 cup

    feta cheese (finely crumbled)
    2 tbsp

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Roasted Vegetable Enchilada Bake

    Roasted Vegetable Enchilada Bake

    How to Make Roasted Vegetable Enchilada Bake

    This casserole-style dish is a vegetarian option and will be a huge hit with the family!


    6servings


    1/6 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
    3. Spread 1/2 cup salsa into a 9×13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.
    4. Cut the casserole into 6 portions, and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of casserole


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      860mg
      18%

    Ingredients

    canola oil or unrefined peanut oil
    2 tsp

    large sweet onion (diced)
    1

    mild or medium tomatillo salsa (salsa verde) of choice (divided)
    1 1/4 cup

    cremini or white button mushrooms (sliced)
    12 oz

    poblano chile pepper (chopped)
    1

    packed fresh baby spinach (5 ounces)
    5 cup

    pinto beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    fresh cilantro (chopped)
    3 tbsp

    fresh oregano leaves (finely chopped)
    1 tsp

    cumin
    1/2 tsp

    sea salt, or to taste
    1/4 tsp

    corn tortillas (6-inch)
    12

    Monterey Jack or pepper jack cheese (2 ounces, shredded)
    1/2 cup

  • Roasted Vegetables

    Roasted Vegetables

    How to Make Roasted Vegetables

    Author Barbara Seelig-Brown says, “Veggies are delicious when roasted. Their flavors are enhanced and the natural sugars are caramelized, which give them a nice crunch. Vary this recipe by using whatever veggies you like or roast one single vegetable at a time. I sometimes roast peeled beets or trimmed Brussels sprouts and even the naysayers always love them!”


    20 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place eggplant in a large bowl. Lightly salt eggplant and let sit for 10 minutes. (This will prevent it from absorbing too much oil.) Add remaining vegetables and toss with olive oil.

    3. Line baking sheet with parchment. Place vegetables on baking sheet. Sprinkle with salt and pepper to taste. Roast to desired doneness, approximately 20–30 minutes. Adjust seasonings to taste.

    4. Place on serving platter and sprinkle with balsamic vinegar. Garnish with fresh herbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      428mg
      9%

    Ingredients

    small eggplant (unpeeled, cut into 1-inch chunks)
    1

    sea salt (fine)
    1/3 tsp

    zucchini (sliced into 1-inch pieces)
    1

    yellow squash (sliced into 1-inch pieces)
    1

    cremini (baby bella) mushrooms
    10 oz

    shallots (peeled and quartered)
    4

    red bell pepper (cut into 1-inch chunks)
    1

    green bell pepper (cut into 1-inch chunks)
    1

    yellow bell pepper (cut into 1-inch chunks)
    1

    garlic (separated and peeled)
    1 clove

    Extra Virgin Olive Oil
    2 tbsp

    pepper (Freshly ground)
    1

    balsamic vinegar (good quality)
    2 tbsp

    herb sprigs (for garnish) (Fresh)
    1

  • Roasted Stuffed Artichokes

    Roasted Stuffed Artichokes

    How to Make Roasted Stuffed Artichokes

    Artichokes are a staple spring veggie. Venture out this season and try these stuffed ’chokes for a healthy side. If you can only find baby (or small) artichokes, use 4 instead of 2 and follow the same procedure.


    10 min prep time


    4servings


    1/2 artichoke

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Add water and lemon juice to a large pot and bring to a boil.
    3. Peel off the first layer of the outer leaves of the artichoke and cut in half lengthwise. Scoop out the hairs in the center (the choke), leaving the flesh of the artichoke intact. Drop into the boiling water for 5 minutes.
    4. Remove the artichokes from the boiling water and place cut side up in a baking dish.
    5. Add the whole wheat bread, garlic, parmesan cheese, parsley, and ground black pepper to a food processor and blend until crumbs. Drizzle in the olive oil while blending to make the stuffing.
    6. Divide the stuffing evenly among each artichoke half, pressing it in to the artichoke.
    7. Place on the middle rack of the oven and bake for 30 minutes or until topping is golden brown.
    Fiber Focused
    Veggie Rich
    Foodie
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 artichoke


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      280mg
      6%

    Ingredients

    water
    6 cup

    lemon juice
    1/4 cup

    fresh artichokes
    2

    whole wheat bread
    2 slice

    garlic
    3 clove

    Parmesan cheese (freshly grated)
    1/4 cup

    fresh parsley (chopped)
    2 tbsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

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

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roasted Potatoes, Carrots and Parsnips

    Roasted Potatoes, Carrots and Parsnips

    How to Make Roasted Potatoes, Carrots and Parsnips

    Roasting vegetables is the best way to bring out their natural sweet flavor. It’s easy to do and these three fall veggies make a tasty medley.


    25 min prep time


    20-30 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 450 degrees F. In a large bowl, combine the vegetables with the oil, salt, and herbs. Toss to coat.
    2. Arrange vegetables on two parchment paper-lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
    3. Serve warm or at room temperature.
    Veggie Rich
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      1g

    Ingredients

    large carrots (2-3/4 ounces each, peeled, ends trimmed, sliced on diagonal )
    5

    large parsnips (5-ounces each, peeled, ends trimmed, sliced on diagonal)
    4

    sweet potatoes (5-ounces each, peeled, cut into medium cubes)
    2

    olive oil
    2 tbsp

    Kosher Salt
    1 tsp

    fresh herbs (thyme, oregano, sage, or rosemary)
    2 tbsp

    Freshly ground black pepper, to taste
    1

  • Roasted Pepper Salad

    Roasted Pepper Salad

    How to Make Roasted Pepper Salad

    Author Robyn Webb says, “Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper-it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.”


    30 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
    2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
    3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
    4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
    Veggie Rich
    Comfort Food
    Vegan
    Vegetarian
    Sides
    Salads
    Holidays & Entertaining
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      380mg
      8%

    Ingredients

    large red peppers
    2

    large orange or yellow bell peppers
    2

    large green peppers
    2

    tablespoons extra virgin olive oil (divided use)
    2 tbsp

    balsamic vinegar
    2 tsp

    small garlic (very finely chopped or crushed)
    1 clove

    black olives (pitted)
    12

    Handful of small fresh basil leaves
    1