The Super Diabetes Site

Tag: low carb

  • Spiced Lemon Yogurt Chicken Tenders

    Spiced Lemon Yogurt Chicken Tenders

    How to Make Spiced Lemon Yogurt Chicken Tenders


    8 hr marinating prep time


    6 min cook time


    4servings


    2 tenders

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours.
    2. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center. Serve with the quartered lemon, if desired.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tenders


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      375mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      30g

    • Potassium
      345mg
      7%

    Ingredients

    chicken tenderloins ((about 1 pound))
    8

    Greek yogurt (non-fat, plain)
    1 cup

    Grated rind and juice of a large lemon
    1

    paprika
    1 tbsp

    gingerroot (grated)
    1 tbsp

    ground cumin
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/2 tsp

    medium lemon (quartered (optional))
    1

  • Sparkling Strawberry Mint Water

    Sparkling Strawberry Mint Water

    How to Make Sparkling Strawberry Mint Water

    Quench your thirst with fizzy, flavored water, not just plain ol’ water. At just 5 calories, it’s refreshing and tasty.


    5 min prep time


    0 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

    2. Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.

    3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      32mg
      <1%

    Ingredients

    sparkling water (divided)
    3 1/2 cup

    lemon juice
    2 tsp

    fresh mint ( plus 4 mint sprigs, divided)
    4 leaves

    strawberries (stemmed)
    4 large

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Southern Italian Fava Bean Purèe (Maccu)

    Southern Italian Fava Bean Purèe (Maccu)

    How to Make Southern Italian Fava Bean Purèe (Maccu)

    Maccu is a popular dish in Amy Riolo’s ancestral homeland of Calabria, Italy. The word calabria is derived from a Byzantine term meaning “fertile land.” This region lives up to its name with rich agricultural traditions that continue today. The word maccu comes from the dialect word for “mashed” and refers to a purée that is made of fava beans, one of the world’s oldest agricultural crops. Fresh and dried fava bean dishes are served in Calabria for St. Joseph’s Day. Serve this appetizer alone, drizzled with olive oil as a side dish, or with crackers, flatbread, or Whole-Wheat Cracker Rings with Black Pepper and Fennel Seeds. Use first cold-pressed olive oil and pecorino Crotonese—a high-quality, aged sheep-milk cheese from Calabria, if possible. This dish, like many popular Italian appetizers, can be served hot or at room temperature. Chickpeas and cannellini beans can be substituted for the fava beans.


    5 min (plus 1 hr bean-soaking time) prep time


    1 hr 5 min cook time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place beans, onion, and bay leaf in a large saucepan. Cover with water and bring to a boil over high heat. Reduce heat to medium-low, cover, and cook until tender, approximately 1 hour.
    2. Drain beans and place in a food processor with cheese, 1 tablespoon. olive oil, and fennel seeds. Purée until smooth. Taste and season with crushed red chile flakes, salt, and pepper.
    3. Spoon onto a serving platter and smooth out the top with a spatula. Drizzle with remaining 1 tablespoon. olive oil, and sprinkle crushed red chile flakes and fennel seed on top, if desired.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    peeled, dried fava beans, soaked in boiling water for 1 hour and drained
    2/3 cup

    small onion, quartered
    1

    dried bay leaf
    1

    Pecorino Romano cheese
    2

    extra virgin olive oil (preferably first cold-pressed), divided
    2 tbsp

    fennel seeds, plus extra for garnish
    1 tsp

    Crushed red chile flakes, to taste
    1

    unrefined sea salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Provencal-Style Herb-Roasted Turkey Breast

    Provencal-Style Herb-Roasted Turkey Breast

    How to Make Provencal-Style Herb-Roasted Turkey Breast

    This dish has become the crown jewel of Amy Riolo’s American Thanksgiving meal. The combination of herbs, garlic, spices, and lemon juice create a flavorful, moist turkey that is simple to prepare. Turkey should be roasted 20-25 minutes per pound.

    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.

     


    15 min prep time


    1 hr 30 min cook time


    10servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan.
    2. Pat the turkey breast dry with a paper towel and season with salt and pepper. Place turkey breast skin side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage in the pan. Squeeze lemon juice from remaining lemon half over the top of the turkey.
    3. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 30-45 minutes or until the internal temperature of the thickest part of the turkey breast reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
    4. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.
    Low Carb
    Mediterranean
    French
    Lunch
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      27g

    Ingredients

    Extra Virgin Olive Oil (divided)
    1/4 cup

    bone-in turkey breast
    1 (about 3 1/2 lb)

    salt
    1/2 tsp

    Freshly ground black pepper, to taste
    1

    Herbes de Provence
    1 tbsp

    poultry seasoning
    1 tsp

    head garlic (top chopped off)
    1

    lemon (halved)
    2

    fresh rosemary
    1 sprig

    fresh thyme
    1 sprig

    fresh sage
    1 sprig

  • Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    How to Make Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca, also known as farinata, is a thin chickpea flour pancake commonly found in both Italian and French cuisines. In this recipe, Katie Cavuto tops wedges of the warm chickpea crepe with roasted tomatoes, poached eggs, and fresh basil. For an easy, make-ahead brunch or weekday breakfast, make the batter and poach the eggs the night before. To store the poached eggs overnight, plunge them into an airtight container filled with cold water and place them in the fridge.


    1 hr (including batter resting time) prep time


    10 min cook time


    8servings


    1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil

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    Step-By-Step Instructions:

    1. Place a 10-inch cast-iron skillet about 12 inches from your oven’s heating element and set the oven to “Broil.”
    2. In a small bowl, whisk together chickpea flour, cumin, and salt. Slowly stream in water, whisking quickly to eliminate lumps, then stir in 1 tablespoon of the olive oil. Cover the bowl and set aside for at least 15 minutes. (Or store it in the refrigerator for up to 12 hours.) The batter should be a thin, pancake batter–like consistency.
    3. After the batter has rested, carefully remove the hot skillet from the oven. Add the remaining 1 tablespoon of olive oil to the skillet and pour in the socca batter. Broil for 8–10 minutes, or until the edges of the socca are browned and the center is set.
    4. Meanwhile, set a metal strainer in the bottom of a large pot, fill the pot 2/3 full with water, and add the vinegar. Crack each egg into a small prep bowl. Place the pot over medium-high heat and bring the vinegar and water to a simmer. Using a long-handled spoon, stir the water in a wide, circular motion to create a whirlpool. Quickly, while the whirlpool is still going, slide in the eggs, one by one. Once all the eggs are in the water, poach them without stirring until the whites are set and the yolks are no longer runny, about 4–6 minutes. Using tongs, carefully lift the strainer out of the water with the eggs.
    5. Remove socca from the oven and cut it into 8 wedges. To serve, place a socca wedge on each of 8 plates and top each serving with 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons chopped basil. Season servings with pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    French
    Vegetarian
    Lunch
    Breakfast and Brunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      290mg
      6%

    Ingredients

    chickpea flour
    1 cup

    cumin
    1/2 tsp

    fine sea salt
    1/4 tsp

    warm water
    1 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    white wine vinegar
    1 tbsp

    large eggs
    8

    fire-roasted tomatoes
    1 cup

    fresh basil (chopped)
    1 cup

    freshly ground black pepper
    1/4 tsp

  • Smoky Pork Chops with Tomatoes

    Smoky Pork Chops with Tomatoes

    How to Make Smoky Pork Chops with Tomatoes

    Try out this quick pork chop recipe with some great seasoning! Pair it with some whole grains and a nonstarchy vegetable to make a complete meal.


    4servings


    3 ounces cooked pork and 3 Tbsps. tomato

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the flour, paprika, thyme, garlic powder, 1/4 Tsp. of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides.
    2. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or until no longer pink in center. Sprinkle with the diced tomatoes and remaining 1/8 Tsp. salt.
    Low Carb
    Comfort Food
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked pork and 3 Tbsps. tomato


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2.7g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      60mg

      20%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      22g

    • Potassium
      360mg
      8%

    Ingredients

    all-purpose flour
    1/4 cup

    smoked paprika
    1 tsp

    thyme leaves (dried)
    1/2 tsp

    garlic powder
    1/4 tsp

    salt (and 1/8 tsp, divided use)
    1/4 tsp

    black pepper
    1/2 tsp

    pork chops (bone-in, about 5-ounces each)
    4

    canola oil
    2 tbsp

    medium Roma tomatoes (diced)
    2

  • Skillet Fish With Spanish Tomatoes

    Skillet Fish With Spanish Tomatoes

    How to Make Skillet Fish With Spanish Tomatoes


    10 min prep time


    15 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup tomato mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Cook fish 5 minutes on each side or until it flakes with a fork. Set aside on separate plate.
    2. Add the remaining ingredients to the skillet, reduce the heat to medium, cover, and cook 5 minutes or until thickened slightly. Spoon over fish. Serve in shallow bowls, if desired.
    Low Carb
    Seafood
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup tomato mixture


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      555mg
      12%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    tilapia fillets or any other lean white fish fillet (rinsed and patted dry)
    4

    tomato(es) (no-salt-added, diced)
    1

    green bell pepper (diced)
    1/2 cup

    pimiento-stuffed green olives (about 12 olives, coarsely chopped)
    1/2 cup

    fresh oregano leaves (dried)
    1/2 tsp

    salt
    1/8 tsp

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1

  • Shrimp with Creamy Arugula Pesto

    Shrimp with Creamy Arugula Pesto

    How to Make Shrimp with Creamy Arugula Pesto

    Greek yogurt and cashews make for a deliciously creamy pesto to top poached shrimp or fish fillets.


    15 min prep time


    6 min cook time


    6servings


    Heaping 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and salt-free seasoning to a boil in a medium saucepan. Reduce heat to just barely a simmer and add shrimp. Cook 6 minutes or until shrimp are pink and just cooked through.
    2. While shrimp is cooking, add the arugula, yogurt, garlic, olive oil, cashews, Parmesan cheese and black pepper to a blender or food processor. Blend until smooth.
    3. Drain shrimp and toss with the pesto while shrimp are still hot.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Seafood
    Italian
    Foodie
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      115mg

      38%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      17g

    • Potassium
      280mg
      6%

    Ingredients

    water
    3 cup

    salt-free seasoning such as Salt-Free Spike or Mrs. Dash
    1 tbsp

    medium shrimp (peeled and deveined)
    1 1/4 lbs

    arugula
    4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    garlic
    2 clove

    olive oil
    1 tbsp

    unsalted cashews
    1/4 cup

    Parmesan cheese (shredded)
    1/4 cup

    black pepper
    1/4 tsp