The Super Diabetes Site

Tag: veggie rich

  • One Skillet Sweet Orange Chicken

    One Skillet Sweet Orange Chicken

    How to Make One Skillet Sweet Orange Chicken

    Spending too much time doing dishes in the evening? You should try this one-skillet sweet orange chicken for your next dinner. Unlike many traditional orange sauces, this zesty orange sauce is sweetened with zero-calorie sweetener, so it contains no added sugars. This dish can work with any vegetable, so feel free to swap the broccoli for bell peppers, zucchini, or whatever you like!


    10 prep time


    20 cook time


    4servings


    4 oz chicken, 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the orange sauce, stir together first 8 ingredients in a small bowl, including 1/4 teaspoon kosher salt.

    2. Season chicken breast with 1/4 teaspoon salt. Spray a large skillet with nonstick cooking spray and heat to medium-high. Once the skillet is hot, add the chicken and sauté until lightly browned and cooked through. Remove chicken to a plate.

    3. Respray the skillet, adding onions and broccoli. Sauté until the veggies are browned on the edges but still crisp. Add chicken back to the skillet with the vegetables.

    4. Pour sauce over veggies and chicken. Stir, serve, and enjoy!

    Veggie Rich
    Low Carb
    Asian
    One Pot
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz chicken, 1 cup vegetables


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      620mg
      13%

    Ingredients

    orange (zest and juice from orange)
    1 med

    Splenda® Monk Fruit Granulated Sweetener
    1/4 cup

    avocado oil
    1 tbsp

    Dijon Mustard
    1 tbsp

    balsamic vinegar
    1/2 tbsp

    garlic (grated)
    3 clove

    fresh ginger (grated)
    1/4 tsp

    Kosher Salt (divided)
    1/2 tsp

    boneless, skinless chicken breasts (cut into chunks)
    1 lbs

    sweet onions or red onions (cut into large chunks)
    2

    broccoli florets
    4 cup

  • Crunchy Asian Salad

    Crunchy Asian Salad

    How to Make Crunchy Asian Salad

    This crunchy Asian salad is full of colorful, fiber-rich vegetables like shredded cabbage, carrots, and bell pepper. The flavorful dressing is made with zero-calorie sweetener, so you’ll get sweetness without any added sugars. Enjoy as a side dish with your favorite Asian-inspired entrée, like baked teriyaki chicken.


    10 prep time


    5 cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add cabbage, carrots, bell pepper, green onions, and toasted almonds.

    2. In a small saucepan, add all ingredients for the dressing. Stir together and add 1 tablespoon water. Heat on low just until warmed. Let dressing cool slightly, then pour dressing over salad and toss. Serve and enjoy!

    Veggie Rich
    Low Carb
    Asian
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Vegan
    Sides
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      4g

    • Potassium
      330mg
      7%

    Ingredients

    purple cabbage (shredded)
    3 cup

    carrots (shredded)
    2 cup

    bell peppers (roughly chopped)
    1 large

    green onion (scallion) (thinly sliced)
    5 stalks

    sliced almonds (toasted)
    1/2 cup

    rice wine vinegar (for the dressing)
    3 tbsp

    unsweetened creamy peanut butter (for the dressing)
    2 tbsp

    Splenda® Monk Fruit Granulated Sweetener (for the dressing)
    3 tbsp

    garlic (grated, for the dressing)
    1 clove

    sesame oil (for the dressing)
    1/2 tbsp

    fresh ginger (grated, for the dressing)
    2 tsp

  • Air Fryer “Honey” BBQ Cauliflower Wings

    Air Fryer “Honey” BBQ Cauliflower Wings

    How to Make Air Fryer “Honey” BBQ Cauliflower Wings

    These air-fryer “honey” BBQ cauliflower wings will be a hit at your next tailgate party! They have the flavor and crunch of traditional BBQ wings but contain fewer grams of fat and calories. While these cauliflower wings have the taste of honey, they have no added sugar since they’re sweetened with zero-calorie sweetener.

    If you don’t have gluten-free flour, you can use the same amount of whole wheat flour instead.


    10 prep time


    15 cook time


    4servings


    4 ounces cauliflower wings

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the BBQ sauce: Combine 3/4 tsp onion powder, 1/2 tsp garlic powder, 1/8 salt, and all other sauce ingredients into a small saucepan and heat to medium-low. Bring to a boil then reduce heat and simmer 15 minutes to allow flavors to develop. Stir occasionally. Remove from heat and set aside. BBQ sauce will thicken as it cools.

    2. To make the wings: Preheat air fryer to 375 degrees F. In a medium bowl, whisk together flour, 1/2 tsp garlic powder, 1/2 onion powder, 1/8 tsp salt, and pepper. Pour in milk and stir to form a batter. (If batter is too thin, add a little more flour and stir. Batter should be thick enough to hold to the cauliflower florets.) Add in cauliflower florets and toss to coat each piece evenly.

    3. Spray basket of air fryer with nonstick cooking spray. Using tongs, place each batter-covered floret into the basket. It’s best to work in two batches so you don’t overcrowd the air fryer. Air-fry each batch for 7 minutes, then remove and brush cauliflower wings with BBQ Sauce. Return to air fryer another 1–2 minutes until crispy.

    4. Remove and repeat for the next batch. Toss all crispy BBQ wings in more sauce. Serve alongside the rest of the BBQ sauce and ranch dressing if desired. Enjoy!

    Veggie Rich
    Vegetarian
    Vegan
    Holidays & Entertaining
    Appetizers
    Dinner
    Lunch
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      4 ounces cauliflower wings


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      4g

    • Potassium
      450mg
      10%

    Ingredients

    canned no-salt added tomato sauce (for the BBQ sauce)
    1/2 cup

    Splenda® Monk Fruit Granulated Sweetener (for the BBQ sauce)
    3 tbsp

    Apple Cider Vinegar (for the BBQ sauce)
    1 tbsp

    Worcestershire sauce (for the BBQ sauce)
    1 tbsp

    Yellow Mustard (for the BBQ sauce)
    2 tsp

    liquid smoke (for the BBQ sauce)
    1/2 tsp

    onion powder (divided use)
    1 1/4 tsp

    garlic powder (divided use)
    1 tsp

    celery seed (for the BBQ sauce)
    1/8 tsp

    Kosher Salt (divided use)
    1/4 tsp

    cauliflower florets
    10 oz

    unsweetened soy or almond milk
    1/2 cup

    black pepper
    1/8 tsp

    whole wheat flour
    1/3 cup

  • Radish & Watermelon Arugula Salad

    Radish & Watermelon Arugula Salad

    How to Make Radish & Watermelon Arugula Salad

    Impress your guests with this diabetes-friendly Radish and Watermelon Arugula Salad. This great summer salad showcases sweet watermelon with peppery radishes, crunchy onions, and a tangy dressing.


    10 min prep time


    6servings


    2 cups arugula, 1 cup watermelon radish mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vinegar, salt, pepper, olive oil, and mint.

    2. In a large bowl, combine the watermelon, onion, radishes, and feta cheese.

    3. Add dressing and stir gently to combine. Serve on a bed of baby arugula. 

    Veggie Rich
    French
    Salads
    Vegetarian
    Sides
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups arugula, 1 cup watermelon radish mixture


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      237mg
      5%

    Ingredients

    red wine vinegar
    2 tbsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/8 tsp

    olive oil
    1/4 cup

    fresh mint (leaves torn)
    2 tbsp

    seedless watermelon (diced, about 3 ½–4 cups)
    1 small

    Vidalia onion (diced)
    1/2 small

    radish (stems cut away and thinly sliced)
    1 bunch

    reduced-fat feta cheese
    2 oz

    baby arugula
    5 oz

  • Roasted Radishes

    Roasted Radishes

    How to Make Roasted Radishes

    While raw radishes are delicious with a flavor of spice and zest, roasting them bring out a level of sweetness that balances the spice. Roasted radishes are easy to prepare as a non-starchy root vegetable, making them a great option for people with diabetes. Try serving it with Garlic Sesame Pork Tenderloin for a tasty meal! 


    5 prep time


    25 cook time


    3servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.

    2. Wash the radishes and trim off the stems. Reserve a few leaves from the radishes and slice into thin strips for garnish. Halve the radishes and toss with the garlic, oil, and salt.

    3. Line a baking sheet with foil and place radishes cut-side down. Place in the oven and roast for 20–25 minutes until tender when pierced with a fork.

    4. Remove from the oven and toss with lemon juice and radish leaves.

    Veggie Rich
    Low Carb
    French
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    3 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      0g

    • Potassium
      176mg
      4%

    Ingredients

    radish
    16 oz

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    salt
    1/4 tsp

    juice of 1/2 lemon
    1/2

  • Cranberry Almond Spinach Salad

    Cranberry Almond Spinach Salad

    How to Make Cranberry Almond Spinach Salad

    Fresh spinach topped with red onion, chewy dried cranberries, and crunchy toasted almonds, all tossed in a sweet and tangy dressing—doesn’t that sound delicious? Plus, this cranberry almond spinach salad comes together in minutes! The dressing gets its sweetness from Splenda® Monk Fruit Sweetener, which contains zero calories and zero added sugars. Add a protein like grilled chicken to make an entrée salad or enjoy as a side salad.


    10 min prep time


    6servings


    3 oz.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big bowl, add fresh spinach. Drizzle dressing mixture onto spinach and toss. Sprinkle with toasted almonds and serve!

    2. In a saucepan, add all ingredients for dressing. Stir together and cook until warm and sweetener is dissolved. Remove from heat. Stir in sliced red onion and cranberries. Let cool slightly.

    Veggie Rich
    Salad Dressings & Condiments
    Salads
    Sides
    No Cook
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz.


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      2g

    • Potassium
      320mg
      7%

    Ingredients

    extra virgin olive oil (for the dressing)
    3 tbsp

    white wine vinegar (for the dressing)
    3 tbsp

    Splenda® Monk Fruit Granulated Sweetener (for the dressing)
    1/4 cup

    dried minced onion (for the dressing)
    1 tsp

    poppy seed (for the dressing)
    1 tsp

    sesame seeds (for the dressing)
    2 tsp

    red onion (sliced, for the salad)
    1/2 small

    dried reduced-sugar cranberries (for the salad)
    1/4 cup

    spinach (for the salad)
    10 oz

    sliced toasted almonds (for the salad)
    1/4 cup

  • Sweet Glazed Spring Vegetables

    Sweet Glazed Spring Vegetables

    How to Make Sweet Glazed Spring Vegetables

    These sweet glazed spring vegetables are everything you want in a side dish on a beautiful spring or summer day. The carrots, radishes, and snap peas are packed with fiber, antioxidants, and minerals needed for a happy, healthy body. The delicious sweet glaze gets its sweetness from Splenda® Stevia Sweetener, which contains no calories or added sugars.


    15 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt vegetable oil spread in a large straight-sided skillet over medium heat. Add carrots, radishes, and garlic. Season with salt and pepper. Add water, sweetener, lemon juice, and 1 tablespoon tarragon.

    2. Cook, covered, over medium-low heat for 7 minutes.

    3. Stir in snap peas and continue to cook, covered, until vegetables are just tender, about 3–4 minutes.

    4. Remove lid and continue to cook, stirring occasionally, until a thick glaze forms, about 1–2 minutes. Top with remaining tarragon and serve.

    Veggie Rich
    Low Carb
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    vegetable oil spread
    2 tbsp

    carrots (peeled, tops trimmed to about ½-inch)
    1 lbs

    radish (halved)
    5

    garlic (smashed)
    3 clove

    Kosher Salt
    1/8 tsp

    black pepper
    1/2 tsp

    water
    1/2 cup

    Splenda® Stevia Sweetener
    1/4 cup

    lemon (juiced)
    1/2

    fresh tarragon (chopped, divided)
    2 tbsp

    sugar snap peas
    1 1/2 cup

  • Roasted Chicken with Vegetables and Cranberries

    Roasted Chicken with Vegetables and Cranberries

    How to Make Roasted Chicken with Vegetables and Cranberries

    This healthy, diabetes-friendly dish comes together in one pot and makes for a delicious weeknight meal. This recipe, made with fresh tangy cranberries and other vegetables, is low in carbs but high in vitamins, nutrients, and flavor.


    10 min prep time


    20 min cook time


    4servings


    1 fillet and about 1/2 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Season chicken breasts with salt.

    3. Heat a large Dutch oven or large ovenproof skillet over medium-high heat. Add ½ Tbsp of olive oil, then add the chicken. Sear until golden brown on both sides (but not cooked through). Remove chicken to a plate.

    4. Return the skillet to medium heat and add other ½ Tbsp of oil. Add onion, garlic, rosemary, and carrots and cook until onion is translucent, about 4–5 minutes.

    5. Add syrup and white wine and cook until reduced by half, about 3–4 minutes. Stir in the cranberries.

    6. Add the chicken back to the skillet and nestle it between the vegetables and cranberries.

    7. Cover with a lid and bake for 10–15 minutes until the chicken is cooked through and the vegetables are tender.

    8. Serve with a sprinkle of parsley.

    Heart Healthy
    Veggie Rich
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet and about 1/2 cup vegetables


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        5g

        10%

    • Protein
      14g

    • Potassium
      427mg
      9%

    Ingredients

    boneless, skinless chicken breasts (sliced thinly into fillets)
    2 whole

    salt
    1/4 tsp

    olive oil (divided)
    1 tbsp

    yellow onion (small diced)
    1 whole

    garlic (minced)
    2 clove

    fresh rosemary (chopped)
    1 tbsp

    carrots (chopped)
    1 cup

    maple syrup
    1 1/2 tbsp

    white wine
    1/2 cup

    fresh cranberries
    1 cup

    flat leaf parsley (chopped)
    1/4 cup

  • Broccoli and Mandarin Orange Salad

    Broccoli and Mandarin Orange Salad

    How to Make Broccoli and Mandarin Orange Salad

    Crunchy, sweet, and tangy, this refreshing broccoli and mandarin orange salad can satisfy multiple food cravings at once. This diabetes-friendly recipe makes a great side dish to dinner or a fresh lunch.
     
    Try pairing this dish with slow-roasted citrus cod for a heart-healthy meal.


    5 min prep time


    6servings


    ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the grapefruit juice, shallot, olive oil, vinegar, honey, salt, and pepper.

    2. Add broccoli and mandarin oranges, stir gently so as to not break up the oranges. Sprinkle with pecans.

    Veggie Rich
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Holidays & Entertaining
    Appetizers
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      ¾ cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    grapefruit (juiced)
    1/2 med

    shallots (small diced)
    1 small

    olive oil
    1/4 cup

    champagne vinegar
    1 tbsp

    honey
    2 tsp

    salt
    1/4 tsp

    Pepper
    1/8 tsp

    broccoli (chopped into small florets)
    4 cup

    Canned, No Sugar Added Mandarin Oranges (drained)
    15 oz

    Toasted Pecans (chopped)
    1/4 cup

  • Creamy Chicken & Broccoli Basil Pesto Salad

    Creamy Chicken & Broccoli Basil Pesto Salad

    How to Make Creamy Chicken & Broccoli Basil Pesto Salad

    Enjoy a fresh take on chicken salad without breaking the bank. This diabetes-friendly dish is budget-friendly and a great option for lunch or a light dinner. Try pairing it with whole grain crackers to add some crunch to your meal.


    15 min prep time


    4servings


    ¾ cup chicken salad & 2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice the lemon into a small bowl with the shallot. Let sit for about 10 minutes.

    2. Combine the chicken and broccoli in a medium bowl.

    3. Add the pesto, mayo, salt, and pepper to the bowl with the shallot and lemon juice. Whisk to combine and pour into the bowl with the chicken and broccoli. 

    4. Serve the chicken salad over mixed greens and cherry tomatoes. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Comfort Food
    American
    Salads
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ¾ cup chicken salad & 2 cups greens


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      25g

    • Potassium
      616mg
      13%

    Ingredients

    Juice of small lemon
    1 whole

    shallots (minced)
    1/2 med

    cooked chicken (chopped)
    2 cup

    broccoli (chopped)
    2 cup

    pesto sauce
    2 tbsp

    reduced fat olive oil mayonnaise
    1/4 cup

    mixed greens
    8 cup

    salt
    1/4 tsp

    cherry tomatoes (halved)
    1 cup