The Super Diabetes Site

Tag: low carb

  • Parmesan Crusted Chicken

    Parmesan Crusted Chicken

    How to Make Parmesan Crusted Chicken

    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.


    20 min prep time


    6servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
    3. In another shallow baking dish, whisk together egg whites.
    4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
    5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Italian
    Lunch
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    1/2 cup

    Parmesan cheese (freshly grated )
    1/3 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    egg whites
    3

    boneless, skinless chicken breasts (cut into 12 thin strips)
    1 1/2 lbs

  • Pan-Grilled Tofu Skewers

    Pan-Grilled Tofu Skewers

    How to Make Pan-Grilled Tofu Skewers

    Author Jackie Newgent says, “If you’re looking for an introduction to tofu, meet these Szechuan skewers. They offer a tasty way to try tofu for the first time, or the 101st time! Marinated in a gingery vinaigrette, inserted onto skewers, grilled until lovely caramelized grill markings form, and garnished with fresh cilantro leaves and sesame seeds, these tofu “pops” will be a hit for all the senses. Try them at your next cook-in…or cookout!”


    25 min prep time


    20 min cook time


    6servings


    3 skewers each

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the soy sauce, vinegar, scallion, ginger, apple-apricot sauce, sesame oil, and hot pepper flakes in a small bowl. (Makes 1/2 cup.) Pour into a 9 × 13-inch pan or similar-size dish.
    2. Cut the tofu lengthwise into 9 slices; then, cut each slice in half lengthwise or crosswise, creating 18 pieces. Place the tofu slices in a single layer in the soy sauce mixture and marinate about 10–15 minutes per side.
    3. Preheat a grill pan over medium-high heat. Transfer each tofu slice to the pan using tongs, reserving the marinade. Grill (in batches) until deep grill marks form on both sides, about 3 1/2–4 minutes per side.
    4. Insert reusable or bamboo skewers into the cooked tofu, sprinkle with the sesame seeds and cilantro leaves, and serve while warm with the remaining marinade on the side.
    Low Carb
    Grilling
    Appetizers
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      3 skewers each


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      7g

    • Potassium
      100mg
      2%

    Ingredients

    soy sauce (naturally brewed)
    2 tbsp

    rice vinegar (brown)
    1 1/2 tbsp

    green onion (scallion) (green and white parts, minced)
    1

    gingerroot (freshly grated)
    1 tbsp

    apple-apricot sauce or applesauce (no-sugar-added)
    1 tbsp

    sesame oil (toasted)
    2 tsp

    crushed red pepper flakes (dried)
    1/4 tsp

    (14-ounce) package extra-firm tofu (drained and squeezed of excess liquid)
    1

    black or white sesame seeds (or a mixture) (toasted)
    1 tsp

    fresh cilantro
    2 tbsp

  • Oven-Barbecued Chicken

    Oven-Barbecued Chicken

    How to Make Oven-Barbecued Chicken

    Who doesn’t like barbecued chicken? A serving of this recipe will go great with a side of greens and some rice. The best part? This dish will only cost you $0.50 per serving.


    20 min prep time


    8servings


    3 ounces (about 1/2 of a chicken breast)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.

    2. Place chicken in a 9×13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.

    3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).

    Low Carb
    Holidays & Entertaining
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces (about 1/2 of a chicken breast)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%

    • Protein
      19g

    Ingredients

    white vinegar
    1/4 cup

    water
    1/4 cup

    corn oil
    1 tbsp

    ketchup
    1/2 cup

    Worcestershire sauce
    3 tbsp

    onion(s) (finely diced)
    2 tbsp

    brown sugar ((light or dark))
    2 tbsp

    garlic powder
    1/8 tsp

    mustard powder
    2 tsp

    salt
    1/4 tsp

    coarse ground black pepper
    1/8 tsp

    chicken breasts (6-ounce each, boneless, skinless)
    4

    nonstick cooking spray
    1

  • Onion, Shallot and Herb Frittata

    Onion, Shallot and Herb Frittata

    How to Make Onion, Shallot and Herb Frittata

    Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.


    7 min prep time


    25 min cook time


    6servings


    1/6 of pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Heat 1 Tsp. of the olive oil in a large nonstick ovenproof skillet over medium heat. Add the onion and shallot and sauté for about 7 to 8 minutes. Remove the onion mixture from the skillet and set aside.

    2. Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture.

    3. In the remaining 1 Tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about 8 minutes.

    4. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional 5 minutes if necessary. Cut into wedges to serve.

    5. *Note: The nutrition facts above do not include any added salt.

    Low Sodium
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of pan


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil (divided)
    2 tsp

    onion(s) (chopped)
    1 cup

    shallots (minced)
    2 tbsp

    eggs
    2 whole

    egg whites
    4 whole

    fresh basil (minced)
    1/4 cup

    salt and pepper to taste
    1

    Parmesan or Romano cheese (freshly grated)
    2 tbsp

  • No-Bake Peanut Butter & Chocolate Bites

    No-Bake Peanut Butter & Chocolate Bites

    How to Make No-Bake Peanut Butter & Chocolate Bites

    Need a healthy snack for your summer road trip? This simple treat is much better for you than any processed snack that you get at a gas station.


    10 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, combine sugar blend and milk over medium heat. Stir well and bring to a boil for 1 1/2 minutes. Stir in peanut butter and vanilla.

    2. Remove from heat and add oats. Stir until oats are evenly coated in the peanut mixture and everything has cooled. Fold in the chocolate chips.

    3. Scoop oat mixture into 1 Tbsp. balls and place on waxed paper. Let cool and refrigerate.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    No Cook
    Holidays & Entertaining
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      64mg
      1%

    Ingredients

    sugar substitute
    1/3 cup

    skim milk
    1/3 cup

    peanut butter
    1/2 cup

    vanilla extract
    1 tsp

    old-fashioned rolled oats
    2 cup

    mini-chocolate chips
    3 tbsp

  • No Mayo Egg Salad

    No Mayo Egg Salad

    How to Make No Mayo Egg Salad

    This egg salad mixture holds up well in the refrigerator. It is delicious served over fresh greens but could also be served on whole wheat crackers or in a whole wheat pita. Try this recipe for fool-proof hard-boiled eggs to get started. 

    This recipe featured in:

     

     

     


    5 min prep time


    4servings


    1/2 cup eggs salad on top of 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash together egg whites, cheese wedges, mustard, horseradish, salt (optional) and ground black pepper using a potato masher or sturdy whisk. You can also use a food processor but take care not to over process the egg salad. Pulse until combined but still slightly chunky.
    2. Serve 1/2 cup egg salad mixture on top of 1 cup arugula. You could also serve with arugula on toasted whole wheat bread for an open-face sandwich.
    3. Crack and peel the hard-boiled eggs. Slice the eggs in half and discard the yolks.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Lunch
    Vegetarian
    Snacks
    Sandwiches
    Salads
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup eggs salad on top of 1 cup arugula


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      270mg
      6%

    Ingredients

    <a href=”https://www.diabetesfoodhub.org/recipes/hard-boiled-egg.html”>hard-boiled eggs</a>
    12

    light creamy swiss cheese wedges
    4

    Dijon Mustard
    1 tbsp

    horseradish
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    4 cup

  • No Noodle Zucchini Lasagna

    No Noodle Zucchini Lasagna

    How to Make No Noodle Zucchini Lasagna

    Author Robyn Webb says, “Zucchini lasagna was the very first lasagna I ever made. Originally, I prepared it with noodles, but now I realize that long strips of zucchini stand in for the noodles beautifully.”


    45 min prep time


    1 hr 25 min cook time


    18servings


    2 × 3-inch square

    Print Recipe >

    Step-By-Step Instructions:

    1. Line two baking sheets with parchment paper and set aside.
    2. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, as you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6-7 minutes, stirring occasionally.
    3. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands, until coarse. Add the tomatoes and basil to the skillet and simmer, uncovered, for 20-25 minutes until thick. Add some of the reserved liquid from the can of tomatoes if the sauce is too thick.
    4. Preheat the oven to 400°F. As the sauce simmers, slice the zucchini lengthwise into 1/8-inch thick slices with a knife or mandolin. Arrange the zucchini on the prepared baking sheet. Sprinkle the zucchini lightly with salt. Bake the zucchini for about 10-12 minutes until lightly browned. Remove the zucchini from the oven. Gently roll up the zucchini slices in a towel to get rid of the excess moisture, or just use paper toweling and blot very well. Be careful to keep the slices intact. Add in the salt, pepper, and crushed red pepper (if using) to the tomato sauce.
    5. In a food processor or blender, process the tofu, parsley, lemon juice, lemon zest, and garlic until smooth. Add to a large bowl and mix in the ricotta cheese, mozzarella cheese, egg, salt, and pepper.
    6. Pour about 1/3 cup of the marinara sauce over the bottom of a 9 × 12 baking pan. Add a layer of zucchini slices, overlapping them slightly. Add 1/3 of the filling mixture over the zucchini, spreading evenly with a spatula. Add about 1/3 of the remaining marinara sauce over the tofu cheese filling. Repeat the layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle the top of the lasagna with the Parmesan or Romano cheese.
    7. Cover loosely with foil and bake for 35 minutes. Remove the cover and bake for 15 minutes more. Remove the lasagna from the oven, let stand at room temperature for 10-15 minutes so lasagna can settle and it will be easier to cut. Cut into squares.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    18 Servings



    • Serving Size

      2 × 3-inch square


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    5 clove

    (28-oz) can good-quality canned tomatoes (preferably packed in its own juice, drained, liquid reserved)
    1

    fresh basil leaves with stems (sliced or whole)
    5

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground red pepper flakes (optional)
    1/4 tsp

    large zucchini
    3

    firm tofu
    16 oz

    fresh parsley (minced)
    1/2 cup

    Juice of 1/2 lemon
    1

    lemon zest
    2 tsp

    garlic (minced)
    1 clove

    ricotta cheese (low-fat)
    1 cup

    mozzarella cheese (shredded part-skim)
    1 cup

    eggs (beaten)
    1

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan or Romano cheese (grated)
    1/4 cup

  • Mojo-Marinated Pork Tenderloin (Pernil)

    Mojo-Marinated Pork Tenderloin (Pernil)

    How to Make Mojo-Marinated Pork Tenderloin (Pernil)

    Author and chef Ronaldo Linares says, “This recipe takes the classic pork shoulder dish (pernil) and makes it healthier while still giving you the amazing Cubano flavor that we love. I have substituted pork tenderloin for pork shoulder in this version of the recipe. I can hear my father’s voice screaming at me, ‘Oye, chico, what are you doing changing the dish?’ I’m not changing the essence of the dish, I’m just modifying it so people can enjoy it in a healthier way.”


    25 min prep time


    15-20 min cook time


    5servings


    1 (4-ounce) piece pork

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Grab your blender to make the mojo marinade. Add oranges, lemons, salt, pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounces mojo and add the rest to a resealable plastic bag.
    3. Remove the silver skin from the pork tenderloin. Add pork tenderloin to the resealable plastic bag with the mojo. Marinate pork for at least 20 minutes in the fridge.
    4. Remove the pork tenderloin from the bag (discarding the marinade in the bag) and pat dry with a paper towel. Preheat an ovenproof sauté pan over medium heat, spray with nonstick cooking spray, and wait 10 seconds for oil to come up to temperature. Brown both sides of pork tenderloin in the pan, then place pan in the oven for 15-20 minutes. Internal temperature of cooked pork should read 145°F.
    5. Remove pork from oven and let it rest for a few minutes so juices redistribute. Drizzle some of the reserved mojo marinade on the pork, and serve.
    Low Carb
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 (4-ounce) piece pork


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      75mg

      25%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      590mg
      13%

    Ingredients

    navel oranges (peeled and cut in half)
    2

    lemon (peeled)
    2

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    ground cumin
    1/4 tsp

    garlic powder
    1/4 tsp

    distilled vinegar
    2 tbsp

    fresh thyme (leaves removed from stem)
    2 sprig

    pork tenderloin
    20 oz

    Nonstick cooking spray
    1

  • Mixed Greens with Cranberries, Bacon and Walnuts

    Mixed Greens with Cranberries, Bacon and Walnuts

    How to Make Mixed Greens with Cranberries, Bacon and Walnuts

    Walnuts are the only nut to provide an excellent source of heart-healthy omega-3 fatty acids. This salad would be a great starter for a homemade Valentine’s Day dinner.

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


    10 min prep time


    5servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium skillet, cook the bacon over medium-high heat until done. Place the bacon on a paper towel and set aside.
    2. Place the walnuts in a small nonstick skillet on low heat and cook until the walnuts begin to brown, about 4 minutes.
    3. In a salad bowl, mix together all of the salad ingredients.
    4. In a small bowl, whisk together the dressing ingredients. Pour dressing ingredients over the salad and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Gluten-Free
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      5g

    • Potassium
      280mg
      6%

    Ingredients

    bacon (cut into 1-inch pieces)
    2 slice

    walnuts (chopped)
    1/4 cup

    bag spring lettuce mix
    1 (10-oz) bag

    broccoli slaw mix
    6 oz

    dried cranberries
    2 tbsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Miso Glazed Cod

    Miso Glazed Cod

    How to Make Miso Glazed Cod

    Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.


    15 min prep time


    5 min cook time


    4servings


    1 fish fillet, 3/4 cup stir fry

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

    2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

    3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

    4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

    5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Asian
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish fillet, 3/4 cup stir fry


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      533mg
      11%

    Ingredients

    Nonstick cooking spray
    1

    white fish (such as cod, sea bass or orange roughy)
    1 lbs

    toasted sesame oil (divided)
    1 tbsp

    powdered instant miso soup mix (powder only)
    1 tbsp

    black pepper
    1/4 tsp

    shredded napa cabbage (shredded)
    4 cup

    garlic (grated or minced)
    2 clove

    snow peas (sliced)
    2 cup

    Asian style hot sauce
    1 tbsp