The Super Diabetes Site

Tag: veggie rich

  • Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    How to Make Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Lettuce wraps are a great low-carb option that adds nutrients and a delicious crunch to your meal. These Chicken and Cucumber Lettuce Wraps with Peanut Sauce are a light meal that is fun to assemble and eat.


    20 min prep time


    10 min cook time


    4servings


    2 wraps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Add water gradually until you reach the desired sauce consistency.

    2. Assemble the lettuce wraps by laying out large lettuce leaves, placing chicken on each leaf, and topping with cucumber and carrots.

    3. Drizzle peanut sauce over the chicken and top with cilantro, scallions, and sesame seeds.

    Veggie Rich
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 wraps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        5g

        10%

    • Protein
      23g

    • Potassium
      570mg
      12%

    Ingredients

    reduced-fat peanut butter
    1/4 cup

    lower sodium soy sauce
    2 tbsp

    honey
    1 tbsp

    rice vinegar
    1 tbsp

    sesame oil
    1 tsp

    garlic (minced)
    1 clove

    fresh ginger (grated)
    1 tsp

    water (or more to reach desired consistency)
    3 tbsp

    boneless, skinless chicken breasts (cooked and sliced)
    2 whole

    cucumber(s) (julienned (cut into thin strips about the size of matchsticks))
    1 large

    carrots (julienned)
    1 large

    fresh cilantro (chopped)
    1/2 cup

    lettuce
    8 leaves

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted, for garnish)
    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

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    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

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    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

  • Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    How to Make Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels. Enjoy zesty flavors and healthy ingredients that will help you manage your diabetes eating plan without compromising flavor.
    You can easily customize this stir-fry with your favorite protein like chicken or a plant-based alternative like tofu. If you use shrimp, try to use fresh shrimp instead of frozen to keep sodium levels low. Try this easy recipe today!


    5 min prep time


    15 min cook time


    4servings


    approx. 2 cups

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    Step-By-Step Instructions:

    1. In a large skillet or wok, heat olive oil over medium heat. Add the mixed vegetables and sliced green onions to the skillet. Stir-fry for 3–4 minutes until the vegetables are crisp-tender. 

    2. Add the minced garlic and sauté for 1–2 minutes until fragrant. 

    3. Add the shrimp to the skillet and cook for about 3–4 minutes until they turn pink and opaque. 

    4. Add the cauliflower rice to the skillet. Cook for about 3–4 minutes, stirring occasionally, until the cauliflower rice is tender. 

    5. Stir in the soy sauce, fresh thyme leaves, lemon juice, salt, and black pepper. Stir everything together to combine well and heat through. 

    6. Garnish with fresh thyme sprigs and lemon wedges, if desired. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Foodie
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. 2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      538mg
      11%

    Ingredients

    olive oil
    2 oz

    mixed vegetables (such as bell peppers, snap peas, and carrots) (sliced)
    2 cup

    green onion (scallion) (sliced)
    2 whole

    garlic (minced)
    2 clove

    fresh (not previously frozen) large shrimp (peeled and deveined)
    1 lbs

    frozen riced cauliflower
    12 oz

    soy sauce
    1 tbsp

    fresh thyme leaves (plus 4 sprigs for garnish)
    1 tbsp

    Juice of 1 lemon
    1 whole

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    lemon (quartered, for garnish)
    1 whole

  • Sautéed Thyme Mushrooms

    Sautéed Thyme Mushrooms

    How to Make Sautéed Thyme Mushrooms

    Elevate your diabetes-friendly dining with these delightful Sautéed Thyme Mushrooms. Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal. Experience a dish that’s both satisfying and supportive of your diabetes management goals.


    5 min prep time


    15 min cook time


    4servings


    approx. ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the sliced mushrooms to the skillet and cook for about 6–8 minutes, stirring occasionally, until the mushrooms release their moisture and become golden brown.
    3. Add the minced garlic and fresh thyme leaves to the skillet. Sauté for another 1–2 minutes until the garlic is fragrant.
    4. Season the mushrooms with salt (optional) and black pepper, adjusting the amount to taste. If desired, drizzle the mushrooms with lemon juice for a tangy flavor.
    5. Continue cooking the mushrooms for an additional minute, stirring to evenly distribute the flavors.
    6. Remove from heat and transfer the sautéed thyme mushrooms to a serving dish.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. ¾ cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      510mg
      11%

    Ingredients

    mushrooms (such as cremini or button mushrooms) (quartered)
    1 lbs

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    fresh thyme leaves
    1 tbsp

    salt and pepper to taste
    1

    lemon juice (optional, for a tangy twist)
    1 tbsp

  • Plum Salad with Goat Cheese and Walnuts

    Plum Salad with Goat Cheese and Walnuts

    How to Make Plum Salad with Goat Cheese and Walnuts

    Discover a delicious diabetes-friendly plum salad recipe featuring the perfect blend of sweet plums, creamy goat cheese, and crunchy walnuts. This balanced and nutritious salad is a delightful choice for managing your health while savoring bold flavors. Try our easy recipe today!


    5 min prep time


    4servings


    2 cups salad, 1 plum

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    Step-By-Step Instructions:

    1. Season with salt and pepper to taste.
    2. Add walnuts and goat cheese. Drizzle with balsamic vinaigrette and toss gently to coat.
    3. In a large bowl, combine salad greens, plums, and cucumber.
    Veggie Rich
    Low Carb
    French
    Lunch
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad, 1 plum


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      540mg
      11%

    Ingredients

    mixed greens
    8 cup

    plums (pitted and sliced)
    4

    English cucumber(s) (sliced)
    1

    walnuts (chopped and toasted)
    1/2 cup

    goat cheese (crumbled)
    1/4 cup

    sugar-free or no-sugar-added balsamic vinaigrette
    1/4 cup

    salt and pepper to taste
    1

  • Autumn Sheet Pan Veggies

    Autumn Sheet Pan Veggies

    How to Make Autumn Sheet Pan Veggies

    Why settle for just one veggie as your side dish? With these autumn sheet-pan veggies, you’ll get butternut squash, Brussels sprouts, red onion, plus Honeycrisp apples and a whole lot of flavor! And it’s so easy to make—just toss your veggies with zero calorie Splenda® Monk Fruit Sweetener, oil, and spices, arrange them on a baking sheet, and bake! Serve with Thanksgiving dinner or any dinner of the week. 


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F and line a rimmed baking sheet with parchment paper or aluminum foil.

    2. In a large bowl, toss butternut squash, Brussels sprouts, onion, Splenda Monk Fruit Sweetener, olive oil, cinnamon and nutmeg together until coated.

    3. Arrange vegetables in a single layer on prepared baking sheet. Bake until vegetables are crisp-tender, about 15 minutes. Remove from oven.

    4. Add apples, and flip vegetables over. Continue to bake until vegetables are tender and light golden brown, about 10-15 minutes. Top with pecans and parsley. Serve and enjoy.

    Veggie Rich
    Low Carb
    Vegetarian
    Vegan
    Sides
    Gluten-Free
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      451mg
      10%

    Ingredients

    butternut squash (peeled, seeded and cut into ¾-inch cubes)
    1 lbs

    brussels sprouts (halved)
    1 lbs

    red onion (cut into ½-inch slices)
    1 small

    Splenda® Monk Fruit Granulated Sweetener
    1/4 cup

    olive oil
    1 tbsp

    ground cinnamon
    1/4 tsp

    ground nutmeg
    1/4 tsp

    Honeycrisp apple (seeded and cut into 1-inch pieces)
    1

    pecans (chopped)
    1/4 cup

    fresh parsley (chopped)
    1 tbsp

  • Sheet Pan Teriyaki Salmon and Vegetables

    Sheet Pan Teriyaki Salmon and Vegetables

    How to Make Sheet Pan Teriyaki Salmon and Vegetables

    Wish to get an entire dinner for four on one sheet pan in less than one hour? Your wish has been granted with this sheet pan teriyaki salmon and vegetables! What’s even more amazing is all the nutrition you will get out of this meal. Salmon is an excellent source of heart-healthy omega 3s and the vegetables are full of fiber, vitamin C, and other nutrients. The sweet flavor of the teriyaki sauce comes from zero-calorie Splenda® Stevia Sweetener!


    15 min prep time


    50 min cook time


    4servings


    1 salmon fillet and 1 cup vegetables

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    Step-By-Step Instructions:

    1. To make the teriyaki sauce:
      Heat 1 tsp. sesame oil in a small saucepan over medium heat. Add garlic and ginger and cook, stirring frequently until fragrant, about 30 seconds. Stir in water, soy sauce, sweetener, and vinegar and bring to a boil over medium-high heat. Boil, stirring occasionally until reduced by half, about 8–10 minutes. Stir in sesame seeds and arrowroot and cook until thick, about 1–3 minutes. Remove from heat.

    2. To assemble:
      Preheat oven to 400 degrees F and line a rimmed baking sheet with parchment paper. In a large bowl, toss broccoli, peppers, carrots, and 2 tsp. sesame oil together until well coated. Arrange vegetables in a single layer on prepared baking sheet. Bake for 15 minutes.
       

    3. Arrange salmon fillets in a single layer on prepared baking sheet. Brush 1 tablespoon of teriyaki sauce over each salmon fillet. Continue to bake until salmon reaches desired doneness and vegetables are tender, about 8–10 minutes. Drizzle remaining teriyaki over vegetables. Top with green onions and serve.

    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet and 1 cup vegetables


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      1130mg
      24%

    Ingredients

    sesame oil (divided use)
    3 tsp

    garlic (finely grated, for the sauce)
    2 clove

    Knob Ginger (finely grated, for the sauce)
    1 (1/4-inch)

    water (for the sauce)
    1/2 cup

    lower sodium soy sauce (for the sauce)
    3 tbsp

    Splenda® Stevia Sweetener (for the sauce)
    1/4 cup

    rice wine vinegar (for the sauce)
    1 tbsp

    sesame seeds (for the sauce)
    1 tsp

    arrowroot powder (for the sauce)
    1/4 tsp

    broccoli (cut into 1-inch florets)
    1/2 head

    red bell pepper (seeded and sliced)
    1 small

    yellow bell pepper (seeded and sliced)
    1 small

    carrots (cut on the bias into 1-inch pieces)
    2 med

    green onion (scallion) (thinly sliced)
    2 stalks

    salmon filets (4 oz. each)
    4 whole

  • Watermelon Gazpacho

    Watermelon Gazpacho

    How to Make Watermelon Gazpacho

    Cool off from the summer heat with this refreshing watermelon gazpacho! Gazpacho is a chilled soup that requires no cooking and uses fresh, blended vegetables. That makes it a great summer recipe you can serve at your next BBQ.


    1 hr 15 min prep time


    6servings


    1 & 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place watermelon, cucumber, bell pepper, tomatoes, shallot, jalapeño, vinegar, olive oil, salt, and pepper in a blender. Blend until completely smooth. Taste and adjust seasonings if needed.

    2. Refrigerate the gazpacho for at least an hour before serving.

    3. To serve, divide gazpacho between bowls and top with basil. If desired, add a small drizzle of olive oil.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Latin American
    Soup
    Vegetarian
    Vegan
    One Pot
    No Cook
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 & 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      495mg
      11%

    Ingredients

    seedless watermelon (cubed)
    4 cup

    cucumber(s) (peeled and seeded)
    1

    red bell pepper (chopped)
    1/2

    tomato(es) (cored, seeds and membranes removed)
    4 med

    shallots (chopped)
    1/2

    jalapeño pepper (trimmed and seeded)
    1 small

    sherry vinegar
    1 tbsp

    olive oil
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    fresh basil (julienned )
    1/4 cup

  • Watermelon Quinoa Salad

    Watermelon Quinoa Salad

    How to Make Watermelon Quinoa Salad

    This watermelon quinoa salad is packed with nutritious veggies and filling quinoa that will keep you full for hours. Try making this during the summer when watermelon is in peak for a burst of flavor.


    10 min prep time


    15 min cook time


    4servings


    2 cups salad (½ cup quinoa per serving)

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring broth to boil in a small saucepan. Add quinoa and cover, reduce heat to low. Cook for 15 minutes, or until broth is absorbed. Spread quinoa onto a large baking sheet pan into a thin layer to cool.

    2. Once the quinoa has cooled to room temperature, arrange the arugula on a large serving platter. Top with quinoa, watermelon, avocado, pumpkin seeds, mint, and feta.

    3. Combine the lime zest and juice, oil, and honey in a small bowl. Whisk to combine and drizzle the dressing over the salad. Add salt and pepper if desired.

    Veggie Rich
    Mediterranean
    Salads
    Vegetarian
    Sides
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad (½ cup quinoa per serving)


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      15g

    • Potassium
      606mg
      13%

    Ingredients

    low sodium vegetable broth
    1 cup

    quinoa (rinsed)
    1/2 cup

    baby arugula
    5 oz

    watermelon (medium diced)
    2 cup

    avocado (medium diced)
    1

    salted pumpkin seeds
    1/4 cup

    fresh mint (leaves torn)
    1/2 oz

    fat free feta cheese
    4 oz

    lime (zested and juiced)
    1 med

    olive oil
    1 1/2 tbsp

    honey
    1 tsp