The Super Diabetes Site

Tag: low carb

  • Apple Mustard Pork Chops

    Apple Mustard Pork Chops

    How to Make Apple Mustard Pork Chops

    Apple juice, mustard, and shallot create a flavorful and slightly sweet marinade for these pork chops. Great on the grill, or you could cook the chops on the stovetop or in the oven. Pair with a simple side salad, or a seasonal vegetable side, like this Braised Cabbage and Apples.


    6 hr prep time


    20 min cook time


    4servings


    1 chop

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim the pork chops of excess fat.
    2. Add the rest of the ingredients to a large bowl or zip-top bag. Add the pork chops and turn to coat. Let the pork chops marinate for 6 to 8 hours or overnight in the refrigerator.
    3. Remove the pork chops from the marinade, and add the excess marinade to a small saucepan. Set the marinade aside.
    4. Coat a grill rack from an outdoor gas grill with cooking spray and set it 6 inches from the heat source. Preheat the grill to medium heat.
    5. Add the pork chops to the grill, and sear on each side for about 3 minutes. Then cover the grill and cook for about 15 minutes until the chops register 145 degrees on an instant-read thermometer. Remove the chops from the grill and let them rest for a few minutes (to retain the juices) before serving.
    6. Heat the excess marinade on medium-high heat for 2 minutes. Serve the heated marinade over the pork chops.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chop


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      60mg

      20%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      21g

    • Potassium
      330mg
      7%

    Ingredients

    pork chops (bone-in, about 1/2 inch thick)
    4

    shallots (finely minced)
    1

    garlic (finely minced)
    2 clove

    olive oil
    2 tbsp

    coarse Dijon mustard
    2 tbsp

    apple juice (no sugar added)
    1/2 cup

    fresh thyme (finely minced)
    1 tsp

    black pepper
    1/4 tsp

    salt
    1/8 tsp

  • Apple Cider Honey Red Cabbage

    Apple Cider Honey Red Cabbage

    How to Make Apple Cider Honey Red Cabbage


    15 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the bacon over medium-high heat until crisp. Remove the bacon from the skillet; set aside.
    2. Reduce the heat to medium, add the cabbage to the pan drippings, and sauté for 7 to 8 minutes. Add the salt, apple cider, vinegar, and honey. Lower the heat to medium-low and cook for 9 to 10 minutes, stirring occasionally. Crumble the bacon into bits. Top the cabbage with the bacon and serve warm.
    Low Carb
    Veggie Rich
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      180mg
      4%

    Ingredients

    bacon (lean)
    2 slice

    red cabbage (outer leaves removed, cored, and thinly sliced )
    1/2 head

    salt
    1/4 tsp

    apple cider
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tsp

  • Everyday Herb Oil

    Everyday Herb Oil

    How to Make Everyday Herb Oil

    This herb infused olive oil makes a great base for a vinaigrette or a simple seasoning for fish, chicken, or vegetables. For this recipe, I use a combination of parsley, oregano, rosemary, and thyme, but you should feel free to experiment with whatever herbs you have on hand or growing in your herb garden.

    Find this recipe and more in our cookbook Whole Cooking and Nutrition!


    10 min prep time


    32servings


    1 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a medium pot of water to a boil. Fill a medium bowl with ice water and set it nearby.
    2. Add the parsley, oregano, rosemary, and thyme leaves to the boiling water. Blanch the herbs for 10-15 seconds, then immediately remove the herbs with a slotted spoon and transfer them to the ice water. After a few seconds, remove the herbs from the ice water with a slotted spoon and pat them dry with paper towels.
    3. In a blender or food processor, puree the blanched herbs with the olive oil.
    4. Pour the herb oil into a dark-colored glass bottle or jar with a tight-fitting lid, seal the container, and set in a cool, dark place (such as your pantry) to infuse for at least 5 days. After it has been fully infused, keep the oil in the refrigerator for up to 1-2 weeks. Or freeze the herb oil in ice cube trays for future use. (Note that each ice cube is 2 tablespoons of oil.)
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Low Carb
    Italian
    Mediterranean
    Budget Friendly
    Foodie
    Gluten-Free
    Salad Dressings & Condiments
    Sauces
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    Nutrition facts

    32 Servings



    • Serving Size

      1 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      5mg
      <1%

    Ingredients

    extra-virgin olive oil
    2 cup

    fresh thyme (stems removed and discarded)
    6 sprig

    fresh rosemary (stems removed and discarded)
    2 sprig

    fresh oregano (stems removed and discarded)
    4 sprig

    fresh parsley
    1 cup

  • Baked Egg ‘n’ Tomato Cups

    Baked Egg ‘n’ Tomato Cups

    How to Make Baked Egg ‘n’ Tomato Cups

     

    Late summer is the best time to find delicious, ripe tomatoes. Check your local grocery store or farmer’s market for heirloom tomatoes – they come in a variety of colors and might not be perfectly round, but they’re very tasty and add a whimsical touch to breakfast!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    10 min prep time


    30 min cook time


    4servings


    1 tomato cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat a 9×13-inch baking dish with cooking spray.
    2. Cut 1/4 inch off the top of each tomato. Scoop out pulp and seeds, leaving about 1/2-inch-think shell. (Reserve tomato pulp for another use or discard.) Place cut-side-up in baking dish. Evenly sprinkle tomatoes with 1/4 teaspoon pepper and the seasoning blend.
    3. Break an egg into each tomato. Sprinkle each egg with 1/2 teaspoon cheese and the remaining 1/4 tsp pepper. Bake 30 to 35 minutes or until eggs are set. Sprinkle with bacon to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    4

    black pepper (divided)
    1/2 tsp

    salt-free garlic and herb seasoning blend, such as Mrs. Dash
    1/2 tsp

    eggs
    4

    reduced fat parmesan cheese (grated)
    2 tsp

    bacon (cooked and crumbled)
    2 slice

  • Veggie Dip Cups

    Veggie Dip Cups

    How to Make Veggie Dip Cups

    This is a perfect snack for kids AND adults! Pre-portioning veggies and dip together helps control portion size, and you can double dip in your own cup! Package these in sealable cups to go, or make a larger batch to serve as a healthy appetizer when entertaining. If you don’t have all of the dried herbs and spices on hand, you could use 1 tablespoon of ranch dressing powder mix instead.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine buttermilk, yogurt, mayonnaise, parsley, dill, garlic powder, onion powder, salt, and pepper.
    2. Pour 1/4 of the dip into a plastic or glass cocktail cup.
    3. Arrange 1 cup of assorted vegetable sticks in the cup so all of them are touching the dip.
    4. Repeat process for 3 more cups. If not serving immediately, store vegetable sticks separately, and add to cups with dip before serving.
    Low Carb
    Veggie Rich
    Kid Friendly
    Appetizers
    Budget Friendly
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      4mg

      1%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      350mg
      7%

    Ingredients

    low-fat buttermilk
    1/4 cup

    low fat plain greek yogurt
    1/2 cup

    light mayonnaise
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    dried dill
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    assorted vegetable sticks for dipping (carrots, cucumbers, celery, bell pepper, etc)`
    4 cup

  • Sheet Pan Roasted Turkey and Veggies

    Sheet Pan Roasted Turkey and Veggies

    How to Make Sheet Pan Roasted Turkey and Veggies

    Dinner doesn’t get much easier than this! This whole meal comes together in one sheet pan and is ready in less than 30 minutes. It’s a perfect weeknight meal, and it’s low carb and loaded with veggies!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    15 min prep time


    25 min cook time


    6servings


    3 oz turkey with 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. In a large bowl, combine oil, juice from 1/2 lemon, rosemary, garlic powder, paprika, salt, and black pepper; mix well. Add turkey and toss until evenly coated. Place on a baking sheet. Add bell peppers, zucchini, mushrooms, and onion to oil mixture and toss until evenly coated. Place vegetables and lemon halves on baking sheet.

    3. Roast 25 to 30 minutes or until no pink remains in turkey and vegetables are tender. With a pair of tongs, squeeze roasted lemon halves over turkey and vegetables and serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz turkey with 1 cup vegetables


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      287mg
      6%

    Ingredients

    olive oil
    3 tbsp

    lemon (cut in half, divided use)
    1 whole

    fresh rosemary (stems removed, chopped)
    3 sprig

    garlic powder
    1 tsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    boneless turkey tenderloins (cut in half)
    1 1/4 lbs

    bell peppers (1 red, 1 yellow, cut into 2-inch chunks)
    2

    zucchini (cut into 1-inch chunks)
    1

    white (button) mushrooms (cut in half)
    1 cup

    red onion (cut into 1-inch chunks)
    1/2

  • Broccoli, Frozen & Cooked

    Broccoli, Frozen & Cooked

    How to Make Broccoli, Frozen & Cooked

    Frozen broccoli prepared without additional ingredients.


    0 min prep time


    5 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam, microwave, or roast broccoli according to package directions.
    Low Carb
    Veggie Rich
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      26

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      22mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        3g

        11%

    • Protein
      3g

    Ingredients

    frozen broccoli florets
    2 cup

  • Mexican Meatball Soup (Albondigas)

    Mexican Meatball Soup (Albondigas)

    How to Make Mexican Meatball Soup (Albondigas)

    This is my go-to Mexican vegetable soup. I start with a simple beefy tomato broth. The meatballs add another layer of flavor, then I add more veggies and garnish. Delicious!

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    20 min prep time


    1 hr cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine meat, rice, and egg. Mix in oregano, salt, and pepper.
      Roll into 1-inch balls. Cover and set aside.
    2. In a large pot, heat oil over medium-low heat. Add onion and bell pepper, and
      cook, stirring, until softened, 3–5 minutes. Add garlic and cook, stirring, for 2
      minutes.
    3. Increase heat to medium-high, add broth and tomato paste, and bring to a
      boil.
    4. Reduce heat to a simmer, add zucchini, and cook until zucchini is soft, 10–12
      minutes.
    5. Gently add meatballs to simmering broth. Cover, reduce heat to low, and
      simmer until meatballs are no longer pink inside and rice is tender, about 30
      minutes.
    6. Ladle soup and meatballs into individual bowls. Garnish with cilantro
    Low Carb
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      540mg
      11%

    Ingredients

    ground sirloin or lean ground beef
    1 lbs

    long-grain white rice
    2 tbsp

    large egg
    1

    fresh oregano
    1/4 cup

    salt
    1 3/4 tsp

    black pepper
    1 tsp

    olive oil
    1 tsp

    onion(s) (diced)
    1 cup

    red bell pepper (cored, seeded, and diced)
    1 cup

    garlic (minced)
    4 clove

    low-sodium beef broth
    8 cup

    tomato paste
    2 tbsp

    zucchini (chopped)
    1/2 cup

    fresh cilantro (minced)
    2 tbsp

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Zucchini Lasagna Skillet

    Zucchini Lasagna Skillet

    How to Make Zucchini Lasagna Skillet

    This is a great low-carb version of traditional lasagna. You can also serve this dish over whole grain pasta.


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a large sauce pan over high heat. Add the zucchini and boil for two minutes. Drain well and set the cooked zucchini aside in a colander to continue draining.
    2. In a large sauté pan, add the olive oil over medium heat. Add the turkey, Italian seasoning and garlic and sauté, breaking up the turkey to crumble it. Sauté for 5-6 minutes or until the turkey is just cooked through.
    3. Add the marinara sauce and bring to a simmer. Simmer for two minutes, then stir in the drained zucchini. Continue to simmer for 2 more minutes.
    4. Stir in both cheeses and stir until melted.
    Low Carb
    Italian
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      590mg
      13%

    Ingredients

    water
    4 cup

    medium zucchinis (shaved into strips with a peeler, omitting center seeds)
    2

    olive oil
    1 tsp

    lean ground turkey
    8 oz

    Italian seasoning
    1 tbsp

    garlic (minced or grated)
    3 clove

    reduced-sodium marinara sauce
    1 1/2 cup

    skim ricotta cheese
    1/2 cup

    Parmesan cheese (freshly shredded)
    3 tbsp