The Super Diabetes Site

Tag: low carb

  • Creamy Coriander Chicken & Cauliflower Skillet

    Creamy Coriander Chicken & Cauliflower Skillet

    How to Make Creamy Coriander Chicken & Cauliflower Skillet

    This delicious Very-Low-Carb Meal Pattern cauliflower skillet will be a new family favorite. A creamy sauce packed with low-carb veggies and protein delivers high taste and nutrition!


    5 min prep time


    15 min cook time


    4servings


    2 cups of chicken and veggies

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a small saucepan over medium-high heat. Once the pan is hot, add 1 Tbsp oil and flour. Cook, whisking constantly, until lightly golden, about 1 minute.

    2. Slowly whisk in broth and coriander. Bring to a boil, then reduce heat and simmer until thickened, 2–3 minutes. Remove sauce from heat and stir in the yogurt. Set aside.

    3. Preheat an oven-proof skillet over medium heat. Add remaining oil, chicken, cauliflower, mushrooms, and spices. Cook, stirring occasionally, until veggies have softened and chicken is cooked through, 6–7 minutes.

    4. Preheat the oven to broil on high. Position the rack in the upper third of the oven.

    5. When the chicken is done, add sauce to the skillet and stir to combine. 

    6. Top skillet with cheese and place in the oven. Broil until the cheese is melted and bubbly, 3–5 minutes. Serve garnished with cilantro.

    Low Carb
    Indian
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups of chicken and veggies


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      37g

    • Potassium
      924mg
      20%

    Ingredients

    olive oil (divided)
    2 tbsp

    all-purpose flour
    1 tbsp

    no-salt-added chicken broth
    1 cup

    ground coriander
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    chicken breasts (diced)
    16 oz

    cauliflower florets
    4 cup

    cremini (baby bella) mushrooms (thinly sliced)
    8 oz

    chili powder
    1 tbsp

    cumin
    1/4 tsp

    nonfat mozzarella cheese (shredded)
    3/4 cup

    fresh cilantro (chopped)
    1/4 cup

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Asparagus and Bok Choy Frittata

    Asparagus and Bok Choy Frittata

    How to Make Asparagus and Bok Choy Frittata

    Perfect for breakfast, brunch, or even dinner, our Asparagus and Bok Choy Frittata is a flavorful and diabetes-conscious dish designed to delight your taste buds with minimal effect on your blood glucose (blood sugar). This frittata combines the freshness of asparagus and the mild crunch of bok choy with protein-packed eggs, creating a balanced and nutritious meal for those with diabetes. Packed with essential nutrients, this frittata is a delicious addition to your diabetes-friendly menu, offering a satisfying culinary experience.


    5 min prep time


    10 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large ovenproof skillet over medium heat.

    2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2–3 minutes.

    3. Crack the eggs into a large bowl and whisk to combine.

    4. Preheat the oven to broil.

    5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3–4 minutes.

    6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1–2 minutes. Slice into six equal pieces.

    Low Carb
    Italian
    American
    One Pot
    Main Dish
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      14g

    • Potassium
      395mg
      8%

    Ingredients

    olive oil
    2 tbsp

    asparagus (chopped into bite-size pieces)
    1 bunch

    baby bok choy (chopped)
    1 head

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    egg substitute
    2 cup

    reduced-fat mozzarella (shredded)
    2/3 cup

  • Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    How to Make Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Indulge in the rich flavors of the season with our diabetes-friendly stuffed mushrooms paired with a refreshing salad. This Very-Low-Carbohydrate Meal Pattern dish is delicious and packed with nutrients, making it a perfect choice for a healthy meal.


    10 min prep time


    30 min cook time


    4servings


    1 stuffed mushroom, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.

    2. Remove the stems and scrape out the gills from the portobello mushroom caps. Lightly spray the caps with olive oil and place them on the baking sheet, open side up.

    3. Heat a non-stick skillet over medium heat. Add the ground turkey and diced onion. Cook, breaking up the turkey, until no longer pink (about 5–6 minutes). Add the minced garlic and cook for 1 additional minute.

    4. Stir in the diced tomatoes, oregano, smoked paprika, salt, and pepper. Mix well and cook for another 3–4 minutes.

    5. Divide the turkey mixture evenly among the mushroom caps. Bake for 15–20 minutes, or until the mushrooms are tender and the filling is heated through.

    6. In a large bowl, combine the baby spinach, crumbled feta, toasted pecans, cucumber, and cherry tomatoes.

    7. In a small bowl, whisk together the balsamic vinegar, olive oil, and Dijon mustard. Drizzle the dressing over the salad and toss to coat evenly.

    8. Serve one stuffed mushroom cap with salad on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed mushroom, 2 cups salad


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1285mg
      27%

    Ingredients

    Portobello mushrooms (caps only)
    4 large

    lean ground turkey (99% lean)
    1 lbs

    onion(s) (finely diced)
    1 small

    garlic (minced)
    2 clove

    diced tomatoes (no salt added, drained if canned)
    7 1/2 oz

    dried oregano
    1/2 tsp

    smoked paprika
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1 whole

    baby spinach
    5 oz

    reduced-fat feta cheese (crumbled)
    1/4 cup

    pecans (chopped)
    1/4 cup

    English cucumber(s) (thinly sliced)
    1/2 whole

    cherry tomatoes (halved)
    1 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    Dijon Mustard
    1 tsp

  • Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    How to Make Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Elevate your weeknight dinners with these Sheet Pan Cheesy Mini Meatloaves made with a colorful medley of bell peppers and onions. This Very-Low-Carbohydrate Meal Pattern recipe is not only easy to prepare, it’s packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying dinner the whole family will enjoy.


    10 min prep time


    20 min cook time


    4servings


    3 meatloaves, ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Line a large baking sheet pan with aluminum foil.

    2. Place turkey, egg, breadcrumbs, half of the Italian seasoning, and black pepper in a medium bowl. Mix with your hands until the meatloaf mixture is well combined.

    3. Form the beef mixture into 12 short logs, approximately 3-inches long. Transfer to one half of the baking sheet.

    4. Spread the bell peppers and onion on the unused side of the baking sheet. Drizzle the vegetables with oil, sprinkle with the remaining seasoning, and toss to coat evenly. Arrange them in a single layer.

    5. Place the baking sheet in the oven and roast, stirring the vegetables midway, until the meatloaves are nearly cooked and the vegetables are tender when pierced with a fork, about 15–20 minutes.

    6. Take the baking sheet out of the oven when the meatloaves are almost done. Lay slices of cheese on top of each meatloaf. Return the sheet to the oven and bake until the meatloaves are fully cooked and the cheese has melted, about 2–3 more minutes.

    Low Carb
    Kid Friendly
    American
    One Pot
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatloaves, ½ cup vegetables


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      43g

    • Potassium
      561mg
      12%

    Ingredients

    fat-free ground turkey
    1 lbs

    eggs
    1 whole

    panko bread crumbs
    1/2 cup

    Italian seasoning (divided)
    2 tsp

    black pepper
    1/2 tsp

    green bell pepper (sliced)
    2 whole

    red onion (sliced)
    1 med

    olive oil
    2 tbsp

    block fat free mozzarella cheese (cut into 12 slices)
    6 oz

  • Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    How to Make Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Indulge in the fresh and zesty flavors of a green goddess salad topped with rich smoked salmon and a sprinkle of everything bagel seasoning for a crunchy twist. This salad fits the Low-Carbohydrate Meal Pattern and combines crisp romaine, creamy avocado, and tangy herbs, all drizzled with a light and flavorful dressing. 


    15 min prep time


    4servings


    4 cups salad, 2 Tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, combine Greek yogurt, parsley, chives, basil, lemon juice, garlic, olive oil, and Dijon mustard. Blend until smooth and set aside

    2. In a large salad bowl, layer romaine lettuce, baby spinach, cucumber, cherry tomatoes, radishes, and red onion.

    3. Arrange smoked salmon, hard-boiled eggs, and diced avocado on top.

    4. Evenly sprinkle everything bagel seasoning over the salad.

    5. Drizzle the dressing over the salad just before serving.

    Veggie Rich
    Low Carb
    American
    Salad Dressings & Condiments
    Salads
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 cups salad, 2 Tbsp dressing


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      668mg
      14%

    Ingredients

    Plain Nonfat Greek yogurt
    1/4 cup

    fresh parsley (chopped)
    4 tbsp

    fresh chives (chopped)
    4 tbsp

    fresh basil leaves
    4 tbsp

    lemon juice
    2 tbsp

    garlic (minced)
    2 clove

    olive oil
    2 tsp

    Dijon Mustard
    1 tsp

    romaine lettuce (chopped)
    8 cup

    baby spinach
    2 1/2 oz

    cucumber(s) (thinly sliced)
    1 whole

    cherry tomatoes (halved)
    1 cup

    radish (thinly sliced)
    8 oz

    red onion (thinly sliced)
    1/2 small

    smoked salmon (sliced into strips)
    4 oz

    hard-boiled egg (quartered)
    3 large

    avocado (diced)
    1/2 cup

    everything bagel seasoning
    1 tsp

  • Zesty Broccolini and Garlic

    Zesty Broccolini and Garlic

    How to Make Zesty Broccolini and Garlic

    Broccolini is similar in taste and texture to broccoli, but with longer, thinner stalks, and small florets. This simple, flavorful recipe is a quick and easy way to prepare broccolini. You can prepare it in the time it takes to cook your main entree. If you can’t find broccolini, you can easily use broccoli instead.


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over medium-low heat. Add the garlic and sauté for about 5 to 6 minutes, or just until the garlic starts to brown.

    2. Add in the broccolini, broth, crushed red pepper, salt, and black pepper. Cover the pan, and let it steam on medium-high heat until the broccolini turns bright green and is tender, about 5 to 6 minutes.

    3. Add in the lemon juice and zest, and serve immediately.

    4. *Nutrition facts do not include added salt.

    Low Sodium
    Veggie Rich
    Low Carb
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      320mg
      7%

    Ingredients

    olive oil
    1 tbsp

    garlic (thinly sliced)
    4 clove

    broccolini (stems trimmed)
    2 lbs

    low sodium vegetable broth
    1/4 cup

    crushed red pepper flakes
    1 pinch

    salt and pepper to taste
    1 whole

    Juice of Lemon
    1 1/2 tbsp

    fresh lemon zest
    2 tsp

  • Vegetarian Pakistani Korma

    Vegetarian Pakistani Korma

    How to Make Vegetarian Pakistani Korma

    Korma originated in India but versions of this dish have expanded across South Asia. This Pakistani version is bolder in flavor and can be included in a vegetarian, low-carb, or low-fat eating pattern. If you serve the dish with a side of brown rice or whole grain roti, this dish fits nicely in a Mediterranean eating pattern, too. 


    5 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onions, garlic, and ginger until fragrant.  

    2. Add coriander, turmeric, chili powder, and garam masala. Stir for 1 minute.

    3. Add cauliflower, carrots, and peas. Cook for 5 minutes.

    4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes until vegetables are tender. 

    5. Optional step: Serve with 1/2 cup cooked brown rice or whole grain roti. The grams of carbohydrate will need to be added to the total carbs of the meal. 

    Veggie Rich
    Low Carb
    Indian
    Vegetarian
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      323mg
      7%

    Ingredients

    olive oil
    1 tbsp

    cauliflower florets
    1 cup

    carrots (diced)
    1 cup

    peas
    1/2 cup

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minched)
    1-inch piece

    plain low-fat yogurt 
    1/2 cup

    low sodium vegetable broth
    1 cup

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    garam masala
    1/4 tsp

    Kosher Salt (or to taste)
    1/2 tsp

  • Spinach Yogurt Dip

    Spinach Yogurt Dip

    How to Make Spinach Yogurt Dip

    Whip up this dip in no time and bring it to a picnic or party as part of a healthy side or snack.


    10 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor or blender, puree the cottage cheese. Add to a medium bowl.

    2. Add the yogurt, spinach and ranch dressing powder and whisk together. Refrigerate for at least 30 minutes, up to overnight.

    3. Serve with assorted vegetables for dipping.

    Low Sodium
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      44mg
      <1%

    Ingredients

    cottage cheese (low-fat (1% milk fat))
    1 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    frozen spinach (thawed and squeezed dry, chopped)
    1 cup

    ranch-flavored salad dressing powder mix
    1 tbsp

  • Guilt-Free Breakfast Sausage Patties

    Guilt-Free Breakfast Sausage Patties

    How to Make Guilt-Free Breakfast Sausage Patties

    Gone are the days of giving up some of our favorite foods! This breakfast sausage is full-flavored, thanks to the ground turkey and lots of spices. Breakfast can, once again, become your favorite meal of the day!

     


    10 min prep time


    10 min cook time


    14servings


    2 patties

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a large bowl and mix well. 

    2. Divide mixture into 28 serving and shape mixture into 2-inch patties.

    3. In a large skillet over medium-low heat, cook patties 3-5 minutes per side, or until no longer pink in center. Ensure patties reach an internal temperature of 165°F. Serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    14 Servings



    • Serving Size

      2 patties


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      15g

    • Potassium
      198mg
      4%

    Ingredients

    lean ground turkey
    2 lbs

    poultry seasoning
    1 tsp

    fennel seeds
    1 tsp

    onion powder
    1/2 tsp

    fresh parsley (chopped)
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    maple syrup
    1 tbsp