Tag: low carb

  • Low-Sodium Sugar-Free Pickles

    Low-Sodium Sugar-Free Pickles

    How to Make Low-Sodium Sugar-Free Pickles

    These low-carb pickles will keep in the refrigerator for up to two months as long as they stay covered. Try this homemade pickle recipe instead of the sodium-packed pickles from the grocery store.


    15 min prep time


    10servings


    6 pickles

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine vinegar, peppercorns, coriander seeds, dill, Stevia, salt, and pepper flakes (optional) in a medium saucepan over high heat. Bring to a boil. Then turn off the heat and set aside.
    2. Combine the cucumbers, onions, and garlic, and tightly pack into a quart-sized glass jar with a lid or a Tupperware container with a lid. Pour the hot liquid over the cucumbers and onions, and ensure all vegetables are completely submerged.
    3. Close the lid tightly and refrigerate for at least 1 day before serving.
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    Nutrition facts

    10 Servings



    • Serving Size

      6 pickles


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      100mg

      2%

    Ingredients

    white vinegar
    1 1/2 cup

    black peppercorns
    1 tsp

    coriander seeds
    1 tsp

    dried dill (or 2 Tbsps. fresh dill)
    1 tbsp

    stevia
    2 tbsp

    salt
    1/2 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    cucumber(s) (sliced to 1/4 inch rounds (about 60 slices))
    2

    onion(s) (thinly sliced)
    1/2

    garlic (thinly sliced)
    2 clove

  • Low-Carb Artichoke Chicken Wraps

    Low-Carb Artichoke Chicken Wraps

    How to Make Low-Carb Artichoke Chicken Wraps

    These are a great make-ahead item for your lunchbox.


    10 min prep time


    20 min cook time


    6servings


    1 wrap

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    Step-By-Step Instructions:

    1. Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until well combined. Let the batter rest at room temperature for 15 minutes.

    2. While the wrap batter is resting, toss together the chicken, artichoke hearts, red onion, baby spinach, and Italian dressing. Keep the filling refrigerated until needed.

    3. Add the cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.

    4. Re-whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly coat the bottom of the pan (add a little more if needed to coat the bottom of the pan). Let the wrap cook until the edges begin to brown. Using a spatula, flip the wrap and continue to cook for another minute. Slide the wrap on to a plate and continue this process to make 6 “wraps” or crepes. Let the wraps cool.

    5. Divide the chicken mixture evenly among each wrap (about 1/2 cup of filling per wrap) and roll.

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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    • Potassium
      307mg

      7%

    Ingredients

    eggs
    1 whole

    egg whites
    4 whole

    skim milk
    1/2 cup

    coconut flour (sifted)
    1/4 cup

    nonstick cooking spray
    1 whole

    chicken breasts (cooked, shredded)
    2 cup

    artichoke hearts (chopped, drained and rinsed)
    1/2 cup

    red onion (minced)
    1/4 cup

    baby spinach (chopped)
    2 cup

    Italian salad dressing (fat-free)
    1/4 cup

  • Lemon Thyme Greek Frozen Yogurt

    Lemon Thyme Greek Frozen Yogurt

    How to Make Lemon Thyme Greek Frozen Yogurt

    Serve this frozen yogurt with fresh raspberries for a festive dessert.


    15 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an ice cream maker if using. If not using, omit this step.
    2. Combine Splenda Sugar Blend, water, thyme, lemon zest and lemon juice in a small sauce pan. Heat to a boil and then remove from heat to cool. Remove thyme sprig.
    3. Once the lemon mixture is cooled, whisk in to the Greek yogurt. Pour into the ice cream maker and churn until frozen and thick. Serve immediately and freeze leftovers in a plastic container.
    4. If not using an ice cream maker, whip mixture with an electric mixer or by hand with a whisk for 3 minutes. Add to a plastic container and freeze.
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      11g

    • Potassium
      130mg

      3%

    Ingredients

    Greek style plain yogurt (non-fat)
    3 cup

    lemon (zested and juiced)
    1

    fresh thyme
    1 sprig

    water
    2 tbsp

    low-calorie sugar substitute
    1/2 cup

  • Lemon-scented Shrimp (Gamberi Al Limone)

    Lemon-scented Shrimp (Gamberi Al Limone)

    How to Make Lemon-scented Shrimp (Gamberi Al Limone)

    Author Amy Riolo says, “All of the bodies of water that border Italy—from the Adriatic to the Ionian, Mediterranean, and Tyrrhenian seas—contain multiple varieties of shrimp, making shrimp popular everywhere. If you’ve never prepared shrimp before, you’ll be amazed at how easy it is. In my seafood cooking classes, I often tell students that, if they’ve had bad luck making shrimp in the past, it’s because they’re doing too much, not too little. The key to preparing good shrimp is choosing the freshest shrimp possible and cooking them just until done—not a second longer. Baby, regular, and jumbo shrimp all work in this recipe, so feel free to use whatever is freshest.”


    5 min prep time


    5 min cook time


    4servings


    Approximately 4 ounces shrimp

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    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium-high heat.
    2. When olive oil begins to release its aroma, add shrimp, salt, black pepper, and crushed red chile flakes. Cook shrimp on one side just until the tail of the shrimp is bright pink, approximately 1–2 minutes.
    3. Turn shrimp over and squeeze lemon juice over top. Cook shrimp until all gray color is gone and they are pink and cooked through, approximately 1–2 more minutes. At this point, shrimp should be coiled slightly tighter than when they were raw. Shrimp will continue to sizzle in the pan.
    4. When they are cooked completely through, transfer shrimp to a serving platter, garnish with lemon zest, and serve immediately.
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    Nutrition facts

    4 Servings



    • Serving Size

      Approximately 4 ounces shrimp


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      18g

    • Potassium
      245mg

      5%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    shrimp, peeled and deveined
    1 lbs

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

    Juice and zest from 1 lemon
    1

  • Kid-Friendly Meatballs

    Kid-Friendly Meatballs

    How to Make Kid-Friendly Meatballs

    This is a diabetes-friendly meatball recipe your family will love. It’s a great way to sneak in some extra veggies for yourself and your kids.


    20 min prep time


    45 min cook time


    11servings


    2 meatballs

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    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. In a small bowl, whisk together the ketchup and vinegar for the sauce.
    3. In a medium bowl, mix together remaining ingredients for the meatballs. Shape into 1-inch balls.
    4. Place meatballs on a baking sheet and top evenly with sauce (11/2 Tsp. per meatball).
    5. Bake for 45 minutes or until done.
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    Nutrition facts

    11 Servings



    • Serving Size

      2 meatballs


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      220mg

      5%

    Ingredients

    ketchup
    1/2 cup

    balsamic vinegar
    3 tbsp

    ground turkey (93% lean)
    1 lbs

    zucchini (grated)
    1/2

    carrot(s) (grated)
    1

    onion(s) (grated)
    1/2

    garlic (minced)
    1 clove

    chili powder
    2 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    eggs (slightly beaten)
    1

    old-fashioned rolled oats
    1/2 cup

    Parmesan cheese (freshly grated )
    3 tbsp

  • Kale Pesto Salmon

    Kale Pesto Salmon

    How to Make Kale Pesto Salmon

    Salmon is packed with heart-healthy omega-3 fats. Serve up this dish with roasted green beans and your favorite whole grain such as quinoa, farro or wild rice.


    20 min prep time


    4servings


    1 salmon fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a blender or food processor, blend the kale, walnuts, garlic, olive oil, water, lemon juice, Parmesan cheese, and pepper until smooth.
    3. Lay the salmon filets skin side down on the baking sheet. Spread the top of each salmon filet with 1/4 of the pesto.
    4. Bake the salmon for 20 minutes.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      80mg

      27%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      555mg

      12%

    Ingredients

    Nonstick cooking spray
    1

    kale leaves (chopped)
    2 cup

    walnuts (toasted)
    1/4 cup

    garlic
    1 clove

    olive oil
    1 tbsp

    water
    2 tbsp

    lemon juice
    1 tbsp

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    salmon fillets (4-ounce each)
    4

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

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    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg

      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    How to Make Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    This entrée is great for a holiday gathering or meal with the family. Note that allowing the meat to rest before slicing keeps this dish nice and juicy.


    20 min prep time


    4servings


    2 slices or ¼ of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about 3/4 cup of filling.)
    3. Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
    4. Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
    5. In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
    6. Remove from the oven and allow the meat to rest for 10 minutes before slicing.
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices or ¼ of recipe


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      560mg

      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    small zucchini (diced)
    1

    small red bell pepper (seeded and diced)
    1

    small onion (diced (about 1/2 cup))
    1

    Italian seasoning (or dried basil) (dried)
    1 tsp

    garlic (minced)
    2 clove

    pork tenderloin
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Hummus Deviled Eggs

    Hummus Deviled Eggs

    How to Make Hummus Deviled Eggs

    Try this twist on traditional deviled eggs. Replace the yolk with a zesty bean mixture to cut down on calories, fat and cholesterol. Your guests will enjoy them just as much!


    15 min prep time


    8servings


    2 egg halves

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice hardboiled eggs in half lengthwise and discard the yolk.
    2. Add garbanzo beans, garlic, lemon zest, lemon juice, olive oil, broth, salt, pepper, salsa and parsley to a blender or food processor. Process until hummus is smooth.
    3. Fill each egg half with a heaping tablespoon of hummus.
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    Nutrition facts

    8 Servings



    • Serving Size

      2 egg halves


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      7g

    • Potassium
      180mg

      4%

    Ingredients

    eggs (hardboiled and peeled)
    8

    garbanzo beans (chickpeas) (drained and rinsed)
    1 (14.5-oz) can

    garlic
    2 clove

    small lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    low sodium vegetable broth
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    salsa
    1/4 cup

    chopped fresh parsley
    1 tbsp

  • Indian Salmon Stir Fry

    Indian Salmon Stir Fry

    How to Make Indian Salmon Stir Fry

    In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.


    15 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3-4 minutes. Remove the salmon from the pan and set aside.
    2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6-7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1-2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      540mg

      11%

    Ingredients

    vegetable oil (divided use)
    1 tbsp

    cumin seeds
    2 tsp

    brown mustard seeds
    1 tsp

    turmeric
    1/2 tsp

    salmon filet (skinless, cut into 1-inch cubes)
    1 lbs

    large onion (halved, peeled, and sliced into 1/2-inch slices)
    1

    garlic (minced)
    2 clove

    fresh ginger (peeled, grated)
    1 tbsp

    hot green chili peppers (finely minced, optional)
    1

    cherry tomatoes (halved)
    1 cup