The Super Diabetes Site

Tag: low carb

  • Spring Vegetable Salad with Tomato Vinaigrette

    Spring Vegetable Salad with Tomato Vinaigrette

    How to Make Spring Vegetable Salad with Tomato Vinaigrette

    This quick salad is a tasty and convenient way to incorporate more vegetables into your diet. It tastes best at room temperature, making it perfect for buffets and picnics.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     

     


    5 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 500°F.
    2. Place the green beans, asparagus, peas, and snap peas in a medium saucepan. Cover with water. Bring to a boil over high heat, then reduce the heat to low. Simmer for 5 to 10 minutes, until tender. Drain the vegetables and immediately submerge them in a bowl of ice water.
    3. Pour the balsamic vinegar into a small bowl. Whisk in the mustard until well incorporated, then whisk in the olive oil until smooth. Season with the salt and pepper, to taste.
    4. Place the cherry tomatoes in a single layer on a baking sheet. Roast for 5 minutes or until charred and soft.
    5. Stir the tomatoes and olives into the vinaigrette.
    6. Drain the vegetables well, then place them in the serving bowl with the lettuce. Toss with the vinaigrette and serve.
    Low Carb
    Mediterranean
    Foodie
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      190mg
      4%

    Ingredients

    cleaned and chopped romaine lettuce
    2 cup

    trimmed green beans
    1 cup

    trimmed asparagus
    1 cup

    frozen peas (thawed and drained)
    1 cup

    sugar snap peas (trimmed)
    1 cup

    balsamic vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    olive oil
    1/4 cup

    salt
    1/4 tsp

    black pepper
    to taste

    cherry tomatoes (quartered)
    1/2 cup

    pitted and chopped Nicoise olives
    1 tbsp

    sugar (optional)
    1/2 tsp

  • Mini Vegetable Frittata

    Mini Vegetable Frittata

    How to Make Mini Vegetable Frittata

    Frittate, as they are called in Italy, can be downsized into mini portions for the perfect low carb breakfast on-the-go. This version calls for mushrooms, leeks, and zucchini, but you could make these with any seasonal vegetables. Try artichokes and asparagus in the spring, tomatoes and eggplant in the summer, or fennel and roasted peppers in the fall.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    6servings


    2 Mini Frittatas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and saute, stirring occasionally, until softened and golden (about 4 minutes). Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes. Remove from heat, and set aside until cooled.
    3. In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to the egg mixture and stir to combine.
    4. Grease a 12-hole muffin tin with nonstick cooking spray and distribute the egg and vegetable mixture evenly into the holes, filling each 1/2-3/4 of the way. Put muffin tin in the oven and bake until the frittata tops are golden and the eggs are set, about 8-10 minutes. Allow to cool slightly and serve.
    Low Carb
    Mediterranean
    Vegetarian
    Quick & Easy
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 Mini Frittatas


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      7g

    • Potassium
      310mg
      7%

    Ingredients

    olive oil
    1/4 cup

    medium yellow onion (cut into very thin slices)
    1

    shiitake mushrooms (stemmed and cut into very thin slices)
    1 pints

    large zucchini (diced)
    1

    small leeks (white and light green parts rinsed and finely chopped)
    2

    large eggs (beaten until foamy)
    4

    basil leaves (hand torn)
    8

    grated pecorino romano cheese
    1/4 cup

    nonstick cooking spray
    1

  • Alaska Salmon with Orange and Watercress

    Alaska Salmon with Orange and Watercress

    How to Make Alaska Salmon with Orange and Watercress

    This tasty salmon dish from the Alaska Seafood Marketing Institute is packed with healthy fats, along with a number of nutritious and decorative touches that makes for an amazing presentation. This is a quick and easy dish that is also designed to impress!


    15 min prep time


    15 min cook time


    8servings


    1/2 fillet and 1 cup topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse any ice glaze from frozen Alaska salmon under cold water; pat dry with paper towel. Heat skillet over medium-high heat and brush both sides of fish using 3 tablespoons of avocado oil. Cook salmon, uncovered, about 4 minutes, until browned.
    2. Turn salmon over and season lightly with salt and pepper. Cook an additional 6 to 8 minutes for frozen, or 3 to 4 minutes for fresh/thawed, just until fish is opaque throughout.
    3. Meanwhile, in a medium bowl combine watercress, cucumber, and orange segments. Season with a few drops of white wine vinegar, remaining avocado oil, and salt and pepper, to taste.
    4. Plate mixed greens next to salmon and top with avocado, walnuts, and apple cider vinaigrette. Add nasturtiums, if desired, and serve.
    Low Carb
    Seafood
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 fillet and 1 cup topping


    • Amount per serving



      Calories





      382

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      101mg

      34%

    • Sodium
      164mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      46g

    Ingredients

    Alaska salmon filets (4–6 oz each)
    4

    avocado oil (divided)
    1/4 cup

    watercress (roughly chopped)
    bunches (about 3 cups)

    cucumber(s) (finely chopped)
    3 tbsp

    orange (peeled and segmented (membrane removed))
    2

    white wine vinegar
    1 tsp

    salt and pepper to taste
    1 pinch

    mixed greens
    2 cup

    avocado (pitted, peeled, and sliced)
    1/2

    walnuts
    1/4 cup

    Apple Cider Vinegar
    2 tbsp

    Pimenton (smoked paprika) (for finishing)
    1 pinch

    edible flowers, such as nasturtiums (optional)
    4

  • Greek Yogurt-Marinated Chicken

    Greek Yogurt-Marinated Chicken

    How to Make Greek Yogurt-Marinated Chicken

    A simple marinade using the versatile ingredient Greek yogurt makes this tender, flavor-packed chicken dish a crowd-pleaser at dinner-time! Toss vegetables like Brussels sprouts or broccoli onto the pan to bake alongside the chicken for an easy sheet-pan dinner. 
    Double up: Make extra chicken tonight and use the leftovers for our Mediterranean Chicken Pita for lunch tomorrow.


    10 min prep time


    40 min cook time


    6servings


    about 4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a gallon-size resealable plastic bag. Set aside.
    2. In a small mixing bowl, combine the remaining ingredients to make the
      marinade. Pour the marinade over the chicken to coat. Squeeze any extra air out of the bag and seal it.
    3. Marinate the chicken in the refrigerator for at least 1 hour or overnight.
    4. Once the chicken has finished marinating, discard any unabsorbed marinade. Cook the chicken in the oven at 400° F for 35 to 40 minutes, or until the internal temperature reaches 165° F.
    Low Carb
    CKD Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Gluten-Free
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      about 4 oz


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      250mg
      5%

    Ingredients

    boneless, skinless chicken breasts
    1 3/4 lbs

    Plain Nonfat Greek yogurt
    2/3 cup

    olive oil
    1 tbsp

    lemon (zested and juiced)
    1

    garlic (crushed or minced)
    1 clove

    dried oregano
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Fruit-Filled Pancake Puffs

    Fruit-Filled Pancake Puffs

    How to Make Fruit-Filled Pancake Puffs

    This elegant puffed pancake can be a decadent breakfast or a light dessert to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.


    5 min prep time


    25 min cook time


    2servings


    1 puff

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degree F. Lightly coat two 8-oz ramekins (4-inch diameter) with cooking spray. Set aside.
    2. In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth. Pour half the batter into each ramekin. Set the filled ramekins on a baking sheet.
    3. Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven. Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes so you don’t burn your fingers when handling the ramekins.
    4. Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon half of the berries over each cooled pancake, then dollop each with 1 tablespoon yogurt.
    Low Carb
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 puff


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    egg substitute
    1/4 cup

    flour
    2 tbsp

    skim milk
    2 tbsp

    canola oil
    2 tsp

    vanilla extract
    1/4 tsp

    salt
    1/8 tsp

    raspberries
    2 1/2 oz

    strawberries (sliced)
    6

    mixed berry yogurt
    2 tbsp

  • Salmon and Asparagus Gremolata

    Salmon and Asparagus Gremolata

    How to Make Salmon and Asparagus Gremolata

    Parchment paper packets are a simple and elegant way to steam fish along with vegetables and seasonings. If you don’t have parchment paper, you could use aluminum foil instead. Make extra gremolata and use it to add zest to steamed vegetables or baked chicken another night.


    15 min prep time


    10 min cook time


    2servings


    1 packet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F
    2. Cut off a 15 x 10-inch sheet of cooking parchment and fold in half to for a 7.5 x 10-inch rectangle. Starting at the bottom of the fold, cut into a half-heart shape. Open and spray with cooking spray. Repeat with a second sheet. Place one filet of salmon skin side down centered on half of each parchment heart. Top each filet with half of the shallots, pepper, and asparagus.
    3. Fold the other heart halves over the fish and asparagus. Seal each packet by forming a small fold at the top of the heart and continuing to fold the edge until reaching the bottom. Twist the point to shut tightly. Place the sealed packets on a baking sheet, and bake for 10 minutes.
    4. Meanwhile, make the gremolata: finely chop the parsley and garlic together. Add the lemon zest, and continue chopping until well blended.
    5. Remove the parchment packets from the oven. Let stand for 3 minutes. Being careful to prevent steam burns, cut an X in the center of each packet. Test to be sure the salmon flakes easily when tested with a fork. If necessary, return the packets to the oven for 1 to 2 minutes to finish cooking.
    6. Transfer packets to a plate and open the rest of the way. Sprinkle each with 2 teaspoons of gremolata.
    Low Carb
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      22g

    Ingredients

    nonstick cooking spray
    1

    salmon fillet with skin (cut into 2 servings)
    8 oz

    shallot (thinly sliced)
    1

    black pepper
    1 pinch

    asparagus spears (Trimmed and cut into 1-inch pieces)
    8

    fresh parsley
    1/4 cup

    garlic
    1/2 clove

    lemon zest
    3/4 tsp

  • Spinach and Turkey Meatballs

    Spinach and Turkey Meatballs

    How to Make Spinach and Turkey Meatballs

    Serve up these tender meatballs for a fun twist on Italian night! Serve over zucchini noodles for a lower carb dish.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    20 min prep time


    20 min cook time


    6servings


    4 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Place all ingredients (except cooking spray) in a large mixing bowl and mix together thoroughly.
    3. Spray a 9×13-inch baking pan with cooking spray. Roll meat mixture into 24 golf ball-sized meatballs (about 2 tbsp each) and place the balls evenly spaced on the baking pan. Bake in the oven for 20 minutes.
    4. Remove meatballs from the oven and serve hot. Enjoy with 3/4 cup whole wheat pasta and 1/3 cup of your favorite tomato sauce, if desired.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Italian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      4 meatballs


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      90mg

      30%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      320mg
      7%

    Ingredients

    lean ground turkey
    1 lbs

    egg
    1

    freshly grated parmesan cheese
    3 tbsp

    whole-wheat bread crumbs
    1/2 cup

    garlic (minced)
    2 clove

    dried basil
    2 tsp

    fresh ground black pepper
    to taste

    frozen chopped spinach (thawed and water squeezed out)
    10 oz

    nonstick cooking spray
    1

  • Grilled Salmon with Mango and Tomato Salsa

    Grilled Salmon with Mango and Tomato Salsa

    How to Make Grilled Salmon with Mango and Tomato Salsa

    Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking: dip a balled up paper towel in oil and rubbing lightly over clean grill grates.

    You could also cook the salmon in the oven: Preheat oven to 425 degrees and bake the salmon in a shallow baking pan for about 10 minutes or until cooked through.


    15 min prep time


    10 min cook time


    6servings


    1 salmon filet (4 oz) with 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium high heat.
    2. In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.
    3. Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.
    4. While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.
    5. Remove salmon from grill and spritz with remaining lemon juice. Serve each fillet with 1/2 cup salsa.
    Low Carb
    Grilling
    Seafood
    Vegetarian
    Quick & Easy
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 salmon filet (4 oz) with 1/2 cup salsa


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      640mg
      14%

    Ingredients

    chili powder
    1 tbsp

    cumin
    1 tbsp

    garlic powder
    1/4 tsp

    ground cinnamon
    1/4 tsp

    salt
    1/4

    salmon with skin on (cut into 6 (4-oz) fillets)
    1 1/2 lbs

    canola oil
    1 tbsp

    diced mango
    1 1/2 cup

    diced tomatoes
    1 1/2 cup

    lemon (juiced, divided use)
    1

    chopped fresh cilantro
    1/2 cup

  • Pecan-Crusted Pork Tenderloin with Apples and Onions

    Pecan-Crusted Pork Tenderloin with Apples and Onions

    How to Make Pecan-Crusted Pork Tenderloin with Apples and Onions

    This recipe comes together quickly, with the perfect combination of sweet and savory ingredients. It’s sure to please!


    10 min prep time


    30 min cook time


    6servings


    2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. In a small bowl, combine sage, garlic, salt, pepper, 1 tsp olive oil, and pecans. Mix well. Pat pork tenderloin dry and brush with 2 tbsp olive oil. Top with a layer of pecan mixture and set aside.
    3. Heat remaining 2 tsp olive oil in a large ovenproof skillet over medium heat. Add onion and apples and saute for 5 minutes. Move apples and onions to the sides of the pan, and place the pork tenderloin in the center. Move the pan to the preheated oven, and cook for 20-25 minutes, or until the internal temperature reaches 145 degrees F.
    4. To serve, cut pork into 12 equal slices and top with apple and onion mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      430mg
      9%

    Ingredients

    fresh sage (minced)
    1 tbsp

    garlic (minced)
    1 clove

    salt
    1/4 tsp

    fresh ground black pepper
    to taste

    olive oil (divided use)
    5 tsp

    chopped pecans
    1/4 cup

    pork tenderloin
    1 1/2 lbs

    medium onion (sliced)
    1

    Braeburn apple (sliced into 1/2-inch thick slices)
    1

  • Bruschetta-Stuffed Mushrooms

    Bruschetta-Stuffed Mushrooms

    How to Make Bruschetta-Stuffed Mushrooms

    Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

    This recipe can be found in The Diabetes Superfoods Cookbook and Meal Planner.  

     


    10 min prep time


    20 min cook time


    7servings


    2 mushroom caps

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Cut tomatoes into quarters and set aside.
    2. In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.
    3. Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.
    4. Let cool slightly, then drizzle with balsamic vinegar. Serve warm.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Appetizers
    Budget Friendly
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      3mg

      1%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      270mg
      6%

    Ingredients

    grape tomatoes
    1 pints

    olive oil
    2 tsp

    garlic
    2 clove

    dried basil
    2 tsp

    2% mozzarella cheese
    1/3 cup

    freshly grated parmesan cheese
    2 tbsp

    large “stuffer” mushrooms
    14 oz (about 14 mushrooms)

    balsamic vinegar
    1 tbsp