The Super Diabetes Site

Tag: low carb

  • Roasted Baby Carrots

    Roasted Baby Carrots

    How to Make Roasted Baby Carrots

    Roasting brings out the natural flavor and sweetness in these carrots. We used parsley here, but you could use other fresh herbs like tarragon, dill, mint, thyme, rosemary, or a combination.


    5 min prep time


    20 min cook time


    8servings


    1/3 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 carrots and olive oil. Pour the mixture onto the baking sheet.

    3. Bake for 15-20 minutes, until the carrots are tender.

    4. Place the carrots into a bowl and mix with the honey or artificial sweetener. Sprinkle the carrots with parsley or other herbs.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      0g

    • Potassium
      137mg
      3%

    Ingredients

    nonstick cooking spray
    1

    baby carrots
    1 lbs

    olive oil
    1 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley or 1 tsp dried parsley
    1 tbsp

  • Roasted and Spiced Chickpeas

    Roasted and Spiced Chickpeas

    How to Make Roasted and Spiced Chickpeas

    This high-fiber snack is a much healthier choice than chips and is a great alternative for those with nut allergies. Place in small bowls or ramekins at your next party. Eat them as a snack or use them as a crunchy topping on soups or salads.


    5 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
    3. Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
    4. Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
    5. Pour beans on parchment paper and allow to cool for 20 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Snacks
    Vegetarian
    Gluten-Free
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    garbanzo beans (15.5-ounce, rinsed and drained (dry well))
    1 can

    olive oil (divided)
    2 tbsp

    ground cinnamon
    1 tsp

    cumin
    1 tsp

    chili powder
    1/4 tsp

    salt (optional)
    1/4 tsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

  • Quick Broccoli Slaw

    Quick Broccoli Slaw

    How to Make Quick Broccoli Slaw

    This crunch side dish is a twist on traditional tangy-sweet broccoli salad, but with no added sugar.


    10 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together the broccoli slaw, raisins, and turkey bacon.
    2. In a small bowl, whisk together the mayonnaise, yogurt, and vinegar. Pour the dressing over the salad and toss to coat.
    Low Carb
    Low Sodium
    Veggie Rich
    Salads
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      300mg
      6%

    Ingredients

    broccoli slaw
    1 (12-oz) bag

    raisins
    1/4 cup

    cooked turkey bacon (chopped)
    6 slice

    light mayonnaise
    1/4 cup

    fat-free plain yogurt
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

  • Pumpkin Apple Bars

    Pumpkin Apple Bars

    How to Make Pumpkin Apple Bars

    Freeze these bars in individual snack-size bags and grab one on your way to the gym to have after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling, which has extra sugar added to it.


    10 min prep time


    25 min cook time


    12servings


    1 bar (2 x 2-inch)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8×8-inch baking pan with cooking spray.

    2. In a medium bowl, whisk together the egg, egg whites, vanilla, brown sugar substitute, pumpkin, applesauce, and grated apple.

    3. In another medium bowl, mix together the oats, almond flour, protein powder, cinnamon, and baking powder.

    4. Add the wet ingredients to the dry ingredients and mix until blended.

    5. Pour into a prepared baking dish and bake for 25 minutes.

    6. Let cool before cutting and serving. 

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Foodie
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 bar (2 x 2-inch)


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      65mg
      1%

    Ingredients

    nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    3 tbsp

    canned pumpkin
    1/3 cup

    unsweetened applesauce
    1/4 cup

    apple (peeled and grated)
    1 whole

    old-fashioned rolled oats
    1/2 cup

    almond flour
    1/4 cup

    reduced-carb vanilla protein powder
    1 scoop

    ground cinnamon
    1 tsp

    baking powder
    1/2 tsp

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1

  • Pineapple Peach Sorbet

    Pineapple Peach Sorbet

    How to Make Pineapple Peach Sorbet

    Fruit sorbet is a satisfying dessert that gets it’s sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a blender and blend until smooth.
    2. Place the sorbet in a container or into popsicle molds and freeze immediately.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Cooking for 1 or 2
    Snacks
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    frozen peaches
    1/2 cup

    frozen pineapple chunks
    1/2 cup

    sugar-free lemonade
    1/4 cup

  • Pickled Brussels Sprouts

    Pickled Brussels Sprouts

    How to Make Pickled Brussels Sprouts

    An easy refrigerator pickling method transforms Brussels sprouts into crunchy, tangy morsels, flavored with dill and garlic. You can also make this quick pickle method with your other favorite vegetables.


    20 min prep time


    5 min cook time


    8servings


    1/4 cup drained

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot over high heat, heat 7 cups of the water and bring to a boil. Add the remaining water to the bowl of ice.
    2. Add the Brussels sprouts to the boiling water and cook for 2 minutes. Use a slotted spoon to transfer the sprouts to the ice water to cool. Drain the cooled sprouts and pack into the jar.
    3. Add the vinegar, 1/2 cup water, salt, and sugar to a saucepan over high heat. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove the brine from the heat.
    4. Add the bay leaf, dill, garlic, onion, and pickling spice to the brine.
    5. Carefully fill the jar with the brine, covering the Brussels sprouts completely.
    6. Place the lids on the jar and shake the jar gently to distribute the ingredients.
    7. Refrigerate for at least 2 hours before serving. Store in the refrigerator for up to 3 months. Before serving, remove and discard the bay leaf.
    8. Chef’s Tip: Only tough vegetables, such as Brussels sprouts and carrots, need to be blanched first. Softer vegetables, such as cucumbers and zucchini, can go in the jar raw before you add the brine.
    Veggie Rich
    Low Carb
    Snacks
    Sides
    Vegetarian
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup drained


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    water (divided)
    8 cup

    ice (bowl)
    1

    fresh Brussels sprouts (halved)
    2 cup

    pint jar with lid ((or 1 pint heatproof, plastic container))
    1

    white distilled vinegar
    1/2 cup

    water
    1/2 cup

    salt
    1 tsp

    sugar
    2 tsp

    bay leaves
    1

    fresh dill
    2 sprig

    garlic (smashed)
    2 clove

    onion(s) (minced)
    1/4 cup

    pickling spice
    1 tbsp

  • Pesto Stuffed Chicken Breast with Bruschetta Sauce

    Pesto Stuffed Chicken Breast with Bruschetta Sauce

    How to Make Pesto Stuffed Chicken Breast with Bruschetta Sauce

    This lower-carb stuffed chicken recipe is the perfect centerpiece of a diabetes plate method meal. Paired with a small serving of whole grain pasta or quinoa and a side salad, this is attractive dish is designed to impress.

    Chef’s Tip: This recipe asks you to butterfly a chicken breast. If you’re not familiar with this technique, don’t worry! This is a simple method that makes it easy to stuff chickens or quickly cook a breast without drying it out. Our friends at the Mr. Food Test Kitchen created this video to demonstrate.


    15 min prep time


    45 min cook time


    6servings


    4 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking dish with cooking spray. Set aside.
    2. In a small bowl, toss together tomatoes, red onion, oregano, red wine vinegar and olive oil.
    3. Butterfly each chicken breast, and open each like a book. Season both sides of all chicken breasts with salt and pepper.
    4. Toss basil and parmesan cheese together in a small bowl and then divide the mixture evenly between each open chicken breast. Fold the chicken breast back in half and place in the baking pan.
    5. Pour the tomato mixture over the chicken breasts and bake for 35-45 minutes (depending on the size of the chicken breasts) or until the internal temperature is 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Italian
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces chicken


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      38g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    roma (plum) tomatoes (seeded and diced)
    3

    small red onion (small dice)
    1/2

    fresh oregano (chopped)
    1 tbsp

    red wine vinegar
    1 tbsp

    olive oil
    1 tbsp

    boneless, skinless chicken breasts
    2 1/4 lbs

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    fresh basil (chopped)
    1/4 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Pesto Chicken Kababs

    Pesto Chicken Kababs

    How to Make Pesto Chicken Kababs

    A quick and easy recipe, these kababs offer a great source of protein. Serve over quinoa or cauliflower rice and pair with side salad for a complete, balanced meal.


    20 min prep time


    7 min cook time


    4servings


    2 Kababs

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bamboo skewers in warm water for at least 30 minutes.

    2. Preheat an indoor or outdoor grill.

    3. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper, and parmesan cheese in a blender or food processor.

    4. Thread alternating pieces of chicken, zucchini, and tomato onto the soaked skewers, using 3 pieces of chicken, 3 pieces of zucchini, and 3 tomatoes.

    5. Brush the kabobs with the basil mixture, coating well.

    6. Grill the kabobs about 7 minutes, brushing with the basil mixture until it is all used. Turn the kabobs frequently until the chicken is cooked through and reaches 165 degrees F.

    Low Carb
    Mediterranean
    Grilling
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Kababs


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      36g

    • Potassium
      1031mg
      22%

    Ingredients

    black pepper
    1/8 tsp

    pine nuts (toasted)
    1/4 cup

    garlic (minced)
    2 clove

    fresh packed basil leaves ((1 bunch of basil))
    1 cup

    olive oil
    1 tbsp

    bamboo skewers
    8

    Parmesan cheese (freshly grated)
    2 tbsp

    boneless, skinless chicken breasts (cut into 24 cubes)
    1 1/4 lbs

    zucchini (cut into 24 pieces)
    2 med

    cherry tomatoes
    24 whole

  • Peanut Butter Banana Oat Bites

    Peanut Butter Banana Oat Bites

    How to Make Peanut Butter Banana Oat Bites

    These satisfying high-fiber bites make a great snack or quick breakfast. You can freeze a couple bites in a snack-size plastic bag for a grab and go breakfast too!


    15 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

    2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and Splenda Brown Sugar blend.

    3. In a small bowl mix together oats, baking soda and salt. Add milled flaxseed.

    4. Add oat mixture to peanut butter mixture and mix well.

    5. Scoop batter into 1 Tbsp. balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    eggs
    1 whole

    banana(s) (mashed)
    1 med

    peanut butter (heated in microwave for 30 seconds)
    1/2 cup

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free if needed)
    2 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground flax seed
    1/4 cup