The Super Diabetes Site

Tag: low carb

  • Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Surf and Turf (Filet Medallions and Baked Crab Cakes)

    How to Make Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.


    40 min prep time


    25 min cook time


    4servings


    1 filet medallion + 1 baked crab cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    3. In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
    4. Form crab mixture into 4 1/2-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
    5. While crab cakes are baking, heat olive oil in large skillet over high heat.
    6. Season both sides of the filets with salt (optional) and cracked black pepper.
    7. When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
    8. Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
    9. Serve the steaks with 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
    Low Carb
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet medallion + 1 baked crab cake


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      24g

    • Potassium
      600mg
      13%

    Ingredients

    nonstick cooking spray
    1

    small onion (minced)
    1/2

    red bell pepper (seeded and minced)
    1/2

    lump crabmeat (drained)
    1 (6-oz) can

    whole wheat breadcrumbs
    1/4 cup

    egg whites
    2

    hot sauce
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    beef tenderloin steaks
    4 (3-oz) steaks

    salt (optional)
    1 tsp

    black pepper (cracked)
    1 tbsp

    sliced mushrooms
    2 cup

    small onion (thinly sliced)
    1

    beef broth (reduced sodium, fat-free)
    1/2 cup

  • Summer Crab Salad

    Summer Crab Salad

    How to Make Summer Crab Salad

    This simple but elegant lunch is a nice break from a boring sandwich. Feel free to add red peppers if you want some added color and crunch.


    10 min prep time


    4servings


    about ½ cup crab salad and 1 lettuce leaf

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
    2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.
    Low Carb
    Seafood
    Dinner
    Gluten-Free
    Lunch
    Quick & Easy
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      about ½ cup crab salad and 1 lettuce leaf


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      295mg
      6%

    Ingredients

    white crab meat (6-ounce each, drained)
    2 can

    celery (diced)
    2 stalks

    green onions (sliced)
    2

    lemon juice
    1 tbsp

    light mayonnaise
    2 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 tbsp

    black pepper
    1/8 tsp

    Dash hot sauce
    1

    large lettuce leaves
    4

  • Stuffed Mushrooms

    Stuffed Mushrooms

    How to Make Stuffed Mushrooms

    This low-carb appetizer is sure to be a crowd pleaser. Stuffed mushroom recipes are typically loaded with calories, but the turkey sausage and reduced-fat cheese in this recipe help save calories while still providing bold flavor.

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


    15 min prep time


    6servings


    1 mushroom

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 325 degrees F. Coat a square baking dish with cooking spray.
    2. Remove the stems from the mushrooms and chop them finely. Set aside the stems.
    3. Place the mushroom caps in a bowl and toss them with 1 Tsp. olive oil and balsamic vinegar. Set aside the caps.
    4. Heat the remaining Tsp. olive oil in a medium skillet over medium heat. Add the onion, green pepper, and mushroom stems and sauté for 3 minutes. Add the sausage and cook for another 8 to 10 minutes, stirring frequently, until the sausage is completely browned.
    5. Add the bread crumbs, stirring to combine evenly with all the other ingredients. Stir in the mozzarella cheese and melt.
    6. Remove the pan from the heat and stir in the Parmesan cheese.
    7. Fill each mushroom generously with the sausage mixture (about 1 heaping Tbsp. per mushroom cap). Arrange the mushrooms in the baking dish and bake 40 minutes or until the stuffing is crispy on the top.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Quick & Easy
    Snacks
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 mushroom


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    extra-large white mushrooms
    6 (about 8 oz)

    olive oil (divided)
    2 tsp

    balsamic vinegar
    2 tsp

    small onion (diced)
    1/4

    small green pepper (diced)
    1/4

    lean turkey breakfast sausage
    2 oz

    gluten-free bread crumbs
    2 tbsp

    reduced-fat, shredded mozzarella cheese (reduced-fat, shredded)
    1 tbsp

    grated Parmesan cheese
    1 tbsp

  • Stuffed Brussels Sprouts Bites – Foodie Recipe

    Stuffed Brussels Sprouts Bites – Foodie Recipe

    How to Make Stuffed Brussels Sprouts Bites – Foodie Recipe

    These make for a unique holiday appetizer or side dish that your guests will love.


    20 min prep time


    12servings


    2 bites

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    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
    3. Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
    4. Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
    5. In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
    6. Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
    Veggie Rich
    Low Carb
    Low Sodium
    Appetizers
    Sides
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      90mg
      2%

    Ingredients

    Large Brussels sprouts
    12

    olive oil
    1 tbsp

    lean turkey bacon (diced)
    3 slice

    garlic (minced)
    1 clove

    soft goat cheese
    3 oz

    skim milk
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated)
    1 tbsp

  • Spinach, Tomato and Feta Cheese Baked Egg

    Spinach, Tomato and Feta Cheese Baked Egg

    How to Make Spinach, Tomato and Feta Cheese Baked Egg

    If you like to wake up with a hearty egg breakfast, you’ll love this quick and easy recipe.


    5 min prep time


    10 min cook time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.

    2. Spray 4 ramekins with cooking spray. Combine the spinach, tomato, feta cheese, and oregano; evenly distribute into ramekins. .

    3. Place egg over spinach mixture and bake until egg whites are set but the yolks are still soft, about 10-12 minutes

    Low Sodium
    Low Carb
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      7g

    • Potassium
      109mg
      2%

    Ingredients

    nonstick cooking spray
    1

    spinach (chiffonade (this means finely chopped))
    1/2 cup

    tomato(es) (small dice)
    1/4 cup

    feta cheese (fat-free)
    2 tbsp

    fresh oregano (minced)
    1 tsp

    medium eggs
    4

  • Spinach Pesto Halibut

    Spinach Pesto Halibut

    How to Make Spinach Pesto Halibut

    This delicious spinach pesto could also be used for a spread on turkey or chicken sandwiches or wraps. If you don’t like halibut you can substitute cod or tilapia.


    15 min prep time


    10 min cook time


    4servings


    1 halibut fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray grill with cooking spray. Preheat grill and cook halibut over medium high heat for 4 or 5 minutes on each side.
    2. Place 1 cup of spinach, pine nuts, lemon juice and mayonnaise in a food processor and lightly pulse. While processing, slowly add olive oil until the mixture is creamy.
    3. Pour the pesto mixture in a bowl and add Parmesan cheese and pepper.
    4. Put 1 cup of spinach on each of 4 plates; top with a grilled halibut fillet.
    5. Spread pesto mixture evenly over grilled halibut filets.
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 halibut fillet


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      26g

    • Potassium
      740mg
      16%

    Ingredients

    nonstick cooking spray
    1

    halibut or other firm white fish
    4 (4-oz) fillets

    baby spinach leaves (divided use)
    5 cup

    pine nuts (toasted)
    2 tbsp

    lemon juice
    1 tbsp

    light mayonnaise
    1 tsp

    olive oil
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    black pepper
    1/8 tsp

  • Spinach Mushroom Egg and Ham Cups

    Spinach Mushroom Egg and Ham Cups

    How to Make Spinach Mushroom Egg and Ham Cups

    These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.


    15 min prep time


    8servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. Line 8 of the muffin cups with a slice of ham.
    3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
    4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
    5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
    6. Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      115mg
      2%

    Ingredients

    nonstick cooking spray
    1

    lower sodium deli-style ham (1/2 ounce each)
    8 slice

    olive oil
    2 tsp

    white (button) mushrooms (diced)
    1/2 cup

    baby spinach (chopped)
    1 cup

    eggs
    5

    fresh ground black pepper
    1/8 tsp

    reduced-fat shredded cheddar cheese
    1/3 cup

  • Spinach Artichoke Dip

    Spinach Artichoke Dip

    How to Make Spinach Artichoke Dip

    This low-carb appetizer is a much lighter version of traditional spinach artichoke dip, but it still packs in great flavor. Whip this dip up in no time for your next party.


    15 min prep time


    15 min cook time


    12servings


    2 Tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small pot, boil spinach and artichokes in 1 cup water until tender. Discard liquid, drain well and set artichokes and spinach aside in a bowl.
    2. In the same pot, melt Laughing Cow cheese wedges over low heat. Add remaining ingredients; mix well and continue to cook for additional 1-2 minutes.
    3. Add drained spinach and artichokes to pot and stir. Cook additional 2 minutes.
    4. Serve warm with your choice of vegetables or whole-wheat crackers.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Holidays & Entertaining
    Snacks
    Appetizers
    Quick & Easy
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      2 Tbsps


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      115mg
      2%

    Ingredients

    frozen artichoke hearts (chopped and thawed)
    1 1/2 cup

    frozen spinach (chopped, thawed)
    1 cup

    light garlic and herb cheese (wedges)
    5

    lemon (juiced)
    1/2

    light mayonnaise
    2 tbsp

    Parmesan cheese (grated)
    3 tbsp

    crushed red pepper flakes
    1/4 tsp

  • Spinach and Mushroom Stuffed Chicken

    Spinach and Mushroom Stuffed Chicken

    How to Make Spinach and Mushroom Stuffed Chicken

    This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!


    20 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking dish with cooking spray.
    2. Add the oil to a medium sauté pan over medium-high heat. Add the spinach and sauté for 3 minutes. Add the mushroom and cook an additional 4-5 minutes. Add the garlic and sauté for 30 seconds.
    3. Place one chicken breast on a cutting board and cover it with plastic wrap. Pound the chicken with a meat tenderizer or rolling pin until it is about 1/4-inch thick. Repeat this process for the other 3 chicken breasts.
    4. Spread 1 Laughing Cow cheese wedge on one side of one chicken breast. Spread 1/4 cup of the spinach mushroom mixture on top of the cheese. Roll the chicken breast and secure the seam with a toothpick. Repeat this procedure for the 3 remaining chicken breasts.
    5. Sprinkle the chicken breasts with pepper and paprika. Place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.
    6. To serve, remove the toothpicks and slice each breast into 5 rounds.
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white (button) mushrooms (finely chopped)
    1 cup

    garlic (minced)
    1 clove

    boneless, skinless chicken breasts (4-ounce each)
    4 (4-oz) breasts

    light garlic and herb cheese
    4 wedges

    black pepper
    1/4 tsp

    paprika
    1/2 tsp

    toothpicks
    4

  • Spicy Pork Tenderloins With Chili And Black Vinegar

    Spicy Pork Tenderloins With Chili And Black Vinegar

    How to Make Spicy Pork Tenderloins With Chili And Black Vinegar

    Pork tenders are a totally underappreciated source of protein. They’re lean, flavorful, easy to cook, and when marinated, take on flavor very well. One tender will feed 2 people. I often split the tender open and pound it out lightly to form a large 1⁄2-inch-thick circle of deliciousness.


    6servings


    1⁄6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results.
    2. Preheat grill to medium-high heat and place on grill grate. Cook over direct heat for 15–18 minutes, turning occasionally until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1⁄6 recipe


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      480mg
      10%

    Ingredients

    soy sauce (reduced-sodium)
    1/8 cup

    sesame oil (dark roast)
    1 tbsp

    Chinese black vinegar or rice vinegar
    2 tbsp

    light brown sugar
    1 tbsp

    fresh chili pepper, such as serrano, jalapeño, or Thai bird peppers (seeded and minced)
    1

    garlic (minced)
    2 clove

    ginger root (minced)
    1 tbsp

    pork tenderloin (trimmed of fat)
    2 lbs