The Super Diabetes Site

Tag: low carb

  • Salmon Stuffed with Spinach and Feta

    Salmon Stuffed with Spinach and Feta

    How to Make Salmon Stuffed with Spinach and Feta

    This salmon dish is a great way to get in your heart-healthy omega-3 fatty acids for the day. The spinach, feta and other seasonings give this nutritious dish extra flavor.


    4servings


    1 salmon roll

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    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees Fahrenheit. Heat 1 Tbsp. olive oil in skillet over medium heat. And spinach, and stir to coat. Add feta, salt, pepper, and mint. Stir to combine, and remove from heat.
    2. Grease bottom of a baking dish with remaining 1 Tbsp. oil.
    3. Place fillets on a work surface, and cover with 1/2 cup spinach mixture on each. Roll fillets up, and stand on one end. Place in baking dish, and turn to coat in olive oil. Season with salt and pepper. Pour stock into the bottom of the baking dish. Pour lemon juice on the top of the fillets. Cover with foil. Bake for 20 minutes or until salmon is cooked through.
    Low Carb
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon roll


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      70mg

      23%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%

    • Protein
      27g

    Ingredients

    feta cheese (reduced-fat, crumbled)
    2 tbsp

    frozen spinach (16-ounce, thawed and drained well)
    1 package

    Extra Virgin Olive Oil (divided)
    2 tbsp

    salt, to taste
    1

    Pepper, to taste
    1

    dried mint
    1 tsp

    salmon fillets (3.5-ounce each, skinned)
    4

    vegetable stock (fat-free, low-sodium)
    2 cup

    Juice of 1 lemon
    1

  • Salmon and Arugula Wraps

    Salmon and Arugula Wraps

    How to Make Salmon and Arugula Wraps

    These wraps make for a light and tasty appetizer. You can also make them with leftover grilled or baked salmon.


    5 min prep time


    8servings


    ½ wrap (4 rounds)

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    Step-By-Step Instructions:

    1. Combine the cream cheese and lemon zest in a small bowl.
    2. Add the arugula to a medium bowl. Drizzle 1 Tbsp. lemon juice and the olive oil over the arugula. Sprinkle the black pepper over the arugula and toss gently to coat.
    3. Lay out one flat bread. Spread 1 ounce of the cream cheese mixture down the center of the flatbread. Top with 1 portion of salmon and 1 cup of dressed arugula. Wrap tightly and cut in half. Then, slice each half into four equal rounds.
    4. Repeat for the remaining three wraps.
    Low Carb
    Fiber Focused
    Seafood
    Appetizers
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ wrap (4 rounds)


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      130mg
      3%

    Ingredients

    cream cheese (fat-free, softened)
    4 oz

    lemon (zested and juiced)
    1

    arugula
    4 cup

    olive oil
    2 tsp

    black pepper
    1/4 tsp

    whole grain flatbread wraps
    4

    cold smoked salmon (cut into 4 equal portions)
    4 oz

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

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    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Rosemary Roasted Cornish Game Hen

    Rosemary Roasted Cornish Game Hen

    How to Make Rosemary Roasted Cornish Game Hen

    Cornish game hens are a type of miniature chicken and can make a unique holiday meal. If you can’t find cornish game hens in the grocery store, you can make this same recipe with bone-in chicken breasts.


    15 min prep time


    4servings


    ½ game hen

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a large glass or metal baking dish with cooking spray.
    2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, garlic, salt (optional), black pepper, and minced rosemary.
    3. Cut each game hen in half lengthwise and remove the skin. Pat dry with a paper towel. Lay 4 rosemary sprigs on the bottom of the baking dish.
    4. Arrange the hens breast side up in the baking dish (one half on top of each of the rosemary sprigs). Brush each hen generously with marinade (using all of the marinade).
    5. Bake for 30–35 minutes or until the internal temperature reaches 165 degrees F.
    Low Carb
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ game hen


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      130mg

      43%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    fresh rosemary (finely minced)
    1 tbsp

    black pepper
    1/4 tsp

    salt (optional)
    1/2 tsp

    garlic (minced or grated)
    2 clove

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    Cornish game hens (about 1 1/4 pounds each)
    2

    fresh rosemary
    4 sprig

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Roasted Green Beans in Champagne Vinaigrette

    Roasted Green Beans in Champagne Vinaigrette

    How to Make Roasted Green Beans in Champagne Vinaigrette

    Impress guests by whipping up this simple yet elegant side dish to go with any chicken, fish or beef entree. This vegetable side is perfect to pair with a fancy Surf and Turf meal.


    15 min prep time


    25 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
    3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, sugar substitute and crushed red pepper flakes. Set aside.
    4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans (trimmed)
    1 1/2 lbs

    olive oil (divided use)
    1 tbsp plus 1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 tbsp

    champagne vinegar
    2 tbsp

    Dijon Mustard
    1 tsp

    sugar substitute
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Roasted Fall Vegetables

    Roasted Fall Vegetables

    How to Make Roasted Fall Vegetables

    So easy—just three steps from start to finish. Roasting wakes up the sweetest flavors in these veggies.


    10 min prep time


    25 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with the cooking spray.
    2. In a large bowl, mix together all ingredients. Pour the vegetables onto the prepared baking sheet.
    3. Bake on the lower oven rack for 25 minutes.
    Veggie Rich
    Low Carb
    Low Sodium
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (cut into small florets)
    1 head (about 1 lb)

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    baby carrots
    2 cup

    olive oil
    3 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Roasted Cauliflower

    Roasted Cauliflower

    How to Make Roasted Cauliflower

    Not a big veggie fan? Try roasting your vegetables. Roasting vegetables is one of the easiest and tastiest ways to prepare them.


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a small bowl, mix together the cauliflower, olive oil, black pepper and salt. Pour the mixture onto baking sheet.
    3. Bake for 15-20 minutes, until the cauliflower tips are slightly brown and tender.
    Veggie Rich
    Low Carb
    Low Sodium
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    large cauliflower head (cut into small florets)
    1

    olive oil
    2 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

  • Roasted Brussels Sprouts with Bacon

    Roasted Brussels Sprouts with Bacon

    How to Make Roasted Brussels Sprouts with Bacon

    Add this simple, low carb side dish to your favorite protein entree. Roasting enhances the flavor of Brussels sprouts, and turkey bacon adds a delicious salt, savoriness. You could use fresh or frozen Brussels sprouts here.


    5 min prep time


    45 min cook time


    5servings


    6 Brussels sprouts (about 1/2 cup)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place Brussels sprouts in a bowl and add oil; toss to coat.
    3. Add remaining ingredients and mix well.
    4. Place Brussels sprouts on a baking sheet and bake for 35-40 minutes or crisp on the outside.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      6 Brussels sprouts (about 1/2 cup)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    frozen Brussels sprouts (thawed)
    1 lbs

    olive oil
    2 tbsp

    black pepper
    1/2 tsp

    turkey bacon (extra lean, cut into 1-inch pieces)
    3 slice

  • Roasted Asparagus Salad

    Roasted Asparagus Salad

    How to Make Roasted Asparagus Salad

    Asparagus is a spring vegetable that you are sure to find in the produce section during April. Steam it, grill it, or try this quick and easy recipe for a delicious asparagus side dish!


    5 min prep time


    2servings


    4 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
    2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.
    3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.
    4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend.
    5. Cook’s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly.
    Low Carb
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      4 spears


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    medium asparagus spears (trimmed and patted very dry)
    8

    walnuts (chopped)
    1 tbsp

    light balsamic vinaigrette
    2 tsp

    Pepper, to taste (coarsely ground preferred)
    1