The Super Diabetes Site

Tag: low carb

  • Brazilian Guacamole

    Brazilian Guacamole

    How to Make Brazilian Guacamole

    With so many colors and flavors dancing together, this guacamole is a party on your tongue! Use this as a dip for fresh vegetables or tortilla chips, or add it to sandwiches and wraps. It tastes delicious the day you make it, and it gets even better the day after, when all the flavors blend. The result is refreshing and so very satisfying.


    15 min prep time


    13servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Refrigerate for at least 3 hours so that flavors can develop but remove from the fridge at least 20 minutes before serving.
      Chef’s Tip: Cut the other half of the bell peppers and cucumber into sticks to serve with the guacamole for dipping
    2. Cut the avocados in half, remove the pits and scoop the flesh out of their shells. Dice or mash the avocado and add it to the vegetables. Slowly add the olive oil and fold everything together.
    3. Combine the garlic, scallions, red onion, bell peppers, cucumber and tomato and toss well. Season with the soy sauce, salt and pepper, parsley and clinatro and fold well.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    13 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1/2 cup

    ripe Hass avocados
    2

    fresh cilantro (chopped)
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    plum tomato (seeded and finely diced)
    1

    English cucumber (peeled, seeded, and finely diced)
    1/2

    yellow bell pepper (finely diced)
    1/2

    red bell pepper (finely diced)
    1/2

    green onion (scallion) (chopped)
    1

    garlic (finely minced)
    1 clove

  • Onion, Spinach, and Artichoke Dip

    Onion, Spinach, and Artichoke Dip

    How to Make Onion, Spinach, and Artichoke Dip

    Enjoy this dip with fresh cut vegetables such as baby carrots, celery sticks, sliced cucumbers, or mini bell peppers. It’s a simple way to incorporate more vegetables (and therefore, more nutrients) into your next party spread!

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


    15 min prep time


    15 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.
    2. In a large skillet, heat olive oil over medium heat. Add onion and saute for 5 minutes, stirring frequently. Add artichokes and thyme and cook for an additional 3 minutes or until veggies begin to brown. Add spinach and cook for an additional 1-2 minutes until spinach is wilted. Remove skillet from heat.
    3. In a microwave-safe bowl, combine light mayonnaise, cheese wedges, and 1 tbsp Parmesan cheese. Heat in microwave for 30 seconds to soften, then mix well. If needed, heat mixture in 15-second increments until cheeses are softened and easily mixed with mayonnaise.
    4. Add cheese mixture and lemon juice to sauteed vegetables and mix well. Spread dip into a small baking dish, top with remaining 1 tbsp of Parmesan cheese, and bake in the oven for 5 minutes. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    Snacks
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      110mg
      2%

    Ingredients

    olive oil
    1 tsp

    onion(s) (finely diced)
    1

    artichoke hearts (drained and rinsed)
    1 (15-oz) can

    dried thyme
    1/2 tsp

    spinach (coarsely chopped)
    6 oz

    light mayonnaise
    1/4 cup

    light spreadable cheese wedges (such as laughing cow)
    4 wedges

    freshly grated parmesan cheese (divided)
    2 tbsp

    lemon (juiced)
    1

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Meatball Kebabs

    Meatball Kebabs

    How to Make Meatball Kebabs

    These meatballs make a fun family meal. Or serve them on a platter as an appetizer the next time you are entertaining.

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


    20 min prep time


    25 min cook time


    6servings


    2 kebabs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Combine the egg whites, parmesan cheese, garlic, turkey, salt, and pepper. Mix well, and form 24 meatballs. Refrigerate the meatballs for at least 30 minutes.
    3. Skewer 2 meatballs, 2 tomatoes, 1 piece of mushroom, and 1 piece of onion alternating on each skewer.
    4. In a small bowl, whisk together the vinegar and olive oil.
    5. Place the kebabs on the baking sheet and brush the kebabs on alludes with the vinegar and olive oil mixture. Reserve the marinade.
    6. Bake the kebabs 10 minutes. Brush all sides with the marinade again and bake an additional 10-15 minutes. The meatballs should be cooked to an internal temperature of at least 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Lunch
    Dinner
    Gluten-Free
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      2 kebabs


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      520mg
      11%

    Ingredients

    nonstick cooking spray
    1

    large egg whites or 1 cup egg substitute
    4

    grated parmesan cheese
    2 tbsp

    garlic (minced)
    2 clove

    lean ground turkey
    20 oz

    salt
    1/2 tsp

    ground black pepper
    1/4 tsp

    bamboo skewers
    12

    grape or cherry tomatoes
    24

    cremini (baby bella) mushrooms (cut in half if needed to make 12 pieces)
    8 oz

    onion(s) (quartered, then each quarter cut into thirds (12 onion pieces total))
    1 med

    balsamic vinegar
    1/4 cup

    olive oil
    1 tsp

  • Roasted Turkey & Vegetables

    Roasted Turkey & Vegetables

    How to Make Roasted Turkey & Vegetables

    This dish is great with a side of roasted or mashed sweet potatoes. It’s a great option for Thanksgiving if you don’t want to cook an entire turkey.


    15 min prep time


    60 min cook time


    6servings


    4 oz turkey and 1/4 vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking dish with nonstick cooking spray.
    2. Toss the celery, carrots, onion, cabbage, and thyme together and place in the pan. Pour the chicken broth over the vegetables.
    3. Remove the skin from the turkey breast. Place the turkey bone side down on top of the vegetables. Drizzle the turkey and vegetables with the olive oil. Sprinkle them with the all-purpose seasoning and black pepper.
    4. Roast the turkey and vegetables in the oven for 1 hour, or until the internal temperature of the turkey is 165° F.
    5. When the dish comes out of the oven, set the turkey on a cutting board to rest. Remove the thyme stems and stir the vegetables.
    6. Slice the turkey into 4-oz portions and serve each with ¼ of the vegetable mixture.
    Low Carb
    Comfort Food
    Main Dish
    Holidays & Entertaining
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      4 oz turkey and 1/4 vegetable mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    stalks celery (chopped)
    2

    small carrots (peeled and chopped)
    3

    onion (chopped)
    1

    head green cabbage (chopped)
    1/2

    fresh thyme
    5 sprig

    fat-free low-sodium chicken broth
    1 cup

    bone-in turkey breast half
    2 1/2 lbs

    olive oil
    1 tsp

    salt-free all-purpose seasoning (such as Mrs. Dash)
    1 tbsp

    ground black pepper
    1/2 tsp

  • One-Bite Spaghetti Squash Cups

    One-Bite Spaghetti Squash Cups

    How to Make One-Bite Spaghetti Squash Cups

    Since this recipe only uses half of the cooked spaghetti squash, use the other half for another tasty recipe. An easy idea is to scrape out the squash and sauté it with a little pesto sauce. This makes for a two-ingredient side dish that’s packed with flavor!


    15 min prep time


    50 mintues cook time


    12servings


    2

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water; place squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half, lengthwise. Remove and discard seeds with a spoon. With a fork, scrape the inside of one half, shredding it into noodle-like strands. Place shredded squash in a large bowl. Reserve remaining half for later use.

    2. Meanwhile, in a small skillet over medium-low heat, heat oil until hot. Cook onion and garlic 3 to 4 minutes or until softened, stirring occasionally; add to squash.

    3. Add cream cheese to squash mixture and mix until thoroughly combined. Stir in egg, poultry seasoning, and pepper.

    4. Preheat oven to 400 degrees F. Coat 1 (24-cup) mini muffin tin with cooking spray. Spoon equal amounts of squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top of each. Bake 25 to 30 minutes or until lightly browned. Let cool slightly, then remove from muffin tin and serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      2


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      70mg
      1%

    Ingredients

    spaghetti squash
    3 lbs

    olive oil
    2 tbsp

    finely chopped onion
    1/2 cup

    garlic (minced)
    2 clove

    cream cheese (cut into 1/2-inch chunks, softened)
    1/2 (8-ounce) package

    eggs
    1 whole

    poultry seasoning
    1/2 tsp

    black pepper
    1/8 tsp

    dried cranberries (for garnish)
    1/2 cup

  • Ingrid Hoffmann’s Chicken Tinga Poblana

    Ingrid Hoffmann’s Chicken Tinga Poblana

    How to Make Ingrid Hoffmann’s Chicken Tinga Poblana

    This classic Mexican stew from Puebla, Mexico, is intensely rich in flavor and spices. It hits the spot every time. Serve either inside a tortilla or over a bowl of brown rice or quinoa and enjoy! For a different take on this dish, substitute lean pork loin for the chicken.

    Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here 


    10 min prep time


    33 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken, bay leaves, and enough cold water to cover in a medium saucepan; bring to a simmer. Cover and simmer until the chicken is cooked through, about 15 minutes; drain. Discard the bay leaves. Transfer the chicken to a cutting board. Let cool, then shred with two forks. Set aside.
    2. Meanwhile, puree the tomatoes, 1/4 cup cilantro, chipotle chilies, adobo sauce, vinegar, garlic, thyme, marjoram, and salt in a food processor or blender.
    3. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the tomato mixture and the shredded chicken. Cook, over medium heat, stirring occasionally, until the flavors are blended and the chicken is heated through, about 10 minutes. Sprinkle with the remaining 2 tbsp cilantro.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      26g

    • Potassium
      460mg
      10%

    Ingredients

    boneless, skinless chicken breasts
    1 lbs

    bay leaves
    2 leaves

    no-salt-added petite diced tomatoes
    1 14.5 ounce can

    fresh cilantro (chopped and divided)
    1/4 cup plus 2 tbsp

    chipotle chili in adobo
    2

    adobo sauce from the chipotles
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    garlic (chopped)
    2 clove

    dried thyme
    1/2 tsp

    dried marjoram or dried oregano
    1/2 tsp

    salt
    1/8 tsp

    canola oil
    1 tbsp

    onion(s) (thinly sliced)
    1

  • Triple Citrus Vinaigrette

    Triple Citrus Vinaigrette

    How to Make Triple Citrus Vinaigrette

    This zesty citrus vinaigrette is perfect for summer salads, marinated vegetables, or any protein. Serve with Grilled Chicken Salad with Candied Pecans.


    10 min prep time


    16servings


    1 tablespoon

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and process until smooth. Pour into a bowl, cover, and chill.
    2. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    pinterestfacebooktwittermail

    Nutrition facts

    16 Servings



    • Serving Size

      1 tablespoon


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      25mg
      <1%

    Ingredients

    fresh ginger (peeled and grated)
    2 tsp

    lower sodium soy sauce
    1 tbsp

    Dijon Mustard
    1 tbsp

    honey
    1 tbsp

    olive oil
    1 tbsp

    lemon juice
    2 tbsp

    grapefruit juice
    1/3 cup

    fresh-squeezed orange juice
    1/4 cup

  • Yogurt Mustard Dressing

    Yogurt Mustard Dressing

    How to Make Yogurt Mustard Dressing


    5 min prep time


    5servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk all ingredients together in a small bowl. Cover and refrigerate for up to 3 days.
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    Sauces
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      1g

    Ingredients

    salt and pepper to taste (not included in nutrition analysis)
    1

    lime juice
    1 tsp

    Dijon Mustard
    2 tsp

    olive oil
    1 tbsp

    fresh parsley (minced)
    2 tbsp

    Plain Nonfat Greek yogurt (nonfat)
    3 tbsp

  • Winter Salad With Champagne Vinaigrette and Pomegranate

    Winter Salad With Champagne Vinaigrette and Pomegranate

    How to Make Winter Salad With Champagne Vinaigrette and Pomegranate


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vinaigrette ingredients and set aside.
    2. For the salad, divide the greens among 6 serving plates. Sprinkle the greens with the pomegranate seeds, blue cheese, and pistachios. Drizzle with the vinaigrette.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    French
    Salads
    Vegetarian
    Salad Dressings & Condiments
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    pistachios (chopped)
    1 tbsp

    blue cheese
    2 tbsp

    pomegranate seeds
    1/2 cup

    salad greens
    6 cup

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    honey
    1 tsp

    fresh chives (minced)
    2 tsp

    lemon juice
    1 tbsp

    champagne vinegar
    2 tbsp

    walnut or olive oil
    1/4 cup