The Super Diabetes Site

Tag: low carb

  • Honey Stone Ground Mustard Chicken

    Honey Stone Ground Mustard Chicken

    How to Make Honey Stone Ground Mustard Chicken

    Try this simple and flavorful honey mustard chicken that the family will love. Pair this with a whole grain and nonstarchy vegetable for a complete meal.


    at least 30 min or overnight prep time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all of the marinade ingredients in a medium bowl and put into a large, tightly sealed plastic bag. Marinate chicken breasts at least 30 minutes or overnight in the refrigerator for best results.
    2. Preheat grill to medium high and place chicken on grill grate. Cook under direct heat (close the grill cover) for 8-10 minutes per side.
    Low Carb
    Kid Friendly
    Grilling
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      90mg

      30%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      32g

    • Potassium
      285mg
      6%

    Ingredients

    olive oil
    1 tbsp

    Dijon-style mustard
    2 tbsp

    coarse Dijon mustard
    2 tbsp

    honey
    1 tbsp

    lemon juice
    1 tbsp

    chicken breasts (boneless, skinless, trimmed well)
    2 lbs

  • Holiday Brussels Sprouts with Cranberries

    Holiday Brussels Sprouts with Cranberries

    How to Make Holiday Brussels Sprouts with Cranberries

    Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious!


    10 min prep time


    7servings


    ½ 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, add remaining ingredients and mix well.
    3. Pour Brussels sprouts on baking sheet.
    4. Bake for 25-30 minutes; toss once during baking.
    Veggie Rich
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    nonstick cooking spray
    1

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

    olive oil
    2 tbsp

    balsamic vinegar
    2 tbsp

    cranberries (dried)
    1/3 cup

    black pepper
    1/4 tsp

  • Herb-Roasted Turkey

    Herb-Roasted Turkey

    How to Make Herb-Roasted Turkey

    Looking for the perfect turkey recipe to use on Thanksgiving Day? Look no further!


    25 min prep time


    at least 1 hr and 20 min cook time


    12servings


    3 ounces (skinless)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a large roasting pan with foil. Set a rack inside the roasting pan and coat it with cooking spray. Set aside.
    2. In a small bowl, combine the butter with 2 Tsps.. each of the sage, thyme, and rosemary, plus salt and pepper. Reserve the remaining 1 Tsp. of each of the herbs.
    3. In a small saucepan, combine the chicken broth and wine, and bring to a gentle boil. Add the reserved herbs and lower to a simmer.
    4. With your hands, separate the turkey breast skin from the breast meat, creating a pocket without removing the skin. Rube the butter herb mixture all over the breast meat. Place the skin back down on the breast.
    5. Set the turkey on the prepared rack in the pan. (You can also add veggies like peeled carrots, peeled parsnips, onions, or small potatoes to the pan; they will cook along with the turkey.) Roast the turkey for about 1 hour, 20 minutes to 1 hour, 40 minutes until the internal temperature reaches 170 degrees F and the juices run clear. Baste every 15-20 minutes with the mixture of chicken broth and white wine.
    6. Remove the turkey from the oven, cover loosely with foil, and let stand for 15 minutes before slicing. Discard the skin and serve.
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Dinner
    Main Dish
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    Nutrition facts

    12 Servings



    • Serving Size

      3 ounces (skinless)


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      95mg

      32%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      33g

    Ingredients

    unsalted butter (softened)
    5 tsp

    fresh minced sage (divided)
    3 tsp

    fresh minced thyme (divided)
    3 tsp

    fresh rosemary (minced, divided)
    3 tsp

    salt and pepper to taste
    1 pinch

    low sodium chicken broth (low-fat, reduced-sodium)
    1 1/2 cup

    white wine (dry)
    1 cup

    turkey breast (skin on, washed and patted dry)
    5 lbs

  • Herb-Crusted Pork Chops

    Herb-Crusted Pork Chops

    How to Make Herb-Crusted Pork Chops

    You can make large batches of this low-sodium herb blend and use it to season chicken, pork tenderloin, fish, potatoes or other foods. Low-sodium eating does not have to be bland and boring. If you like spicy foods, add some cayenne pepper to this blend.


    5 min prep time


    10 min cook time


    6servings


    1 pork chop

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine rosemary, oregano, thyme, garlic powder, chili powder, and black pepper. Mix well.
    2. Add olive oil to a large sauté pan and heat over medium-high heat. Season pork chops on both sides with herb blend.
    3. Saute pork chops for about 5 minutes per side or until done.
    Low Sodium
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork chop


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      55mg

      18%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      325mg
      7%

    Ingredients

    dried rosemary
    1 tsp

    dried oregano (dried)
    1 tsp

    dried thyme
    1/2 tsp

    garlic powder
    1/2 tsp

    chili powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    pork loin boneless chops (about 1/2-inch thick)
    1 1/2 lbs

  • Healthy Snack Mix – Foodie Recipe

    Healthy Snack Mix – Foodie Recipe

    How to Make Healthy Snack Mix – Foodie Recipe

    This snack mix is packed with nutrition and healthy fats from the many nuts and seeds. Plus the freeze-dried blueberries add a tangy, fruity flavor to the mix!


    15 min prep time


    15servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 300 degrees.
    2. Coat a baking sheet with non-stick cooking spray and set aside.
    3. In a bowl, combine Splenda Brown Sugar, cayenne pepper, pumkin seeds, sunflower seeds, almonds and sesame seeds and toss to coat.
    4. Spread mixture onto the baking sheet and then spray again with a coating of cooking spray.
    5. Bake for 15 minutes, stirring every 5 minutes to ensure even browning.
    6. Remove from oven and set aside to cool. When cool, toss nut mixture in a bowl with the freeze dried blueberries.
    Low Sodium
    Low Carb
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    15 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%

    • Protein
      6g

    Ingredients

    low-calorie brown sugar substitute
    2 tbsp

    cayenne pepper
    1/8 tsp

    unsalted pumpkin seeds (raw, pepitas)
    1 cup

    unsalted sunflower seeds
    1 cup

    unsalted slivered almonds
    1 cup

    sesame seeds
    1/4 cup

    nonstick cooking spray
    1

    freeze dried blueberries (1.2-ounce)
    1 package

  • Healthy Taco Dip

    Healthy Taco Dip

    How to Make Healthy Taco Dip

    The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. We use a healthier fat (avocado) and reduced-fat cheese to save you lots of calories without giving up any taste. This dip is great for tailgating and football season!


    20 min prep time


    24servings


    1 heaping tablespoon

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together refried beans, chili powder, cumin and garlic powder.

    2. Spread the refried beans evenly on a medium serving platter. Spread mashed avocados evenly over beans.

    3. Spread the salsa evenly over top of avocados. Top with tomatoes, shredded lettuce and shredded cheese on top.

    4. Serve the dip with your choice of baked tortilla chips, black bean chips or jicama slices. If you follow a gluten-free diet, make sure tortilla chips are unseasoned and gluten-free.

    Low Sodium
    Low Carb
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Appetizers
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    Nutrition facts

    24 Servings



    • Serving Size

      1 heaping tablespoon


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    fat-free refried beans (16-oz. )
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    avocado (mashed)
    1 1/2 med

    salsa
    1/3 cup

    tomato(es) (seeded and diced)
    1 large

    shredded romaine lettuce
    1 cup

    shredded Mexican cheese blend
    1 cup

  • Grilled Zucchini with Feta Cheese

    Grilled Zucchini with Feta Cheese

    How to Make Grilled Zucchini with Feta Cheese

    Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day.


    5 min prep time


    10 min cook time


    6servings


    1 zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.
    3. Remove the zucchini from the grill and sprinkle each with feta cheese.
    Veggie Rich
    Low Carb
    Low Sodium
    Grilling
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 zucchini half


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    zucchini (split in half lengthwise (ends trimmed))
    3

    olive oil
    1 tbsp

    reduced-fat crumbled feta cheese
    1/4 cup

  • Guacamole Stuffed Cherry Tomatoes

    Guacamole Stuffed Cherry Tomatoes

    How to Make Guacamole Stuffed Cherry Tomatoes

    This recipe is a perfect low-carb appetizer or snack. For an even shorter prep time, use store-bought guacamole to make this recipe.


    15 min prep time


    12servings


    2 tomatoes

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut out the stem of each cherry tomato, cutting deep enough to make a hole into the middle of the tomato without going through the other end.
    2. Scoop the insides of the tomato out and finely chop the insides of tomato and reserve for the guacamole. Place each scooped out tomato upside down on paper towels to drain.
    3. In a medium bowl, mash the avocado with a fork and mix in the scooped out tomato pieces, lime juice, garlic, 1 Tbsp. cilantro, salt (optional), and pepper.
    4. Scoop or pipe the guacamole into the hollowed out tomatoes, dividing it equally among each tomato. Sprinkle the remaining cilantro on top of each tomato.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Snacks
    Vegetarian
    Foodie
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      2 tomatoes


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    cherry tomatoes (round, not grape tomatoes)
    24

    ripe avocado
    1

    lime (juiced)
    1

    garlic (minced or grated)
    1 clove

    chopped fresh cilantro (divided use)
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Grilled Trout With Fresh Herbs And Lemon Slices

    Grilled Trout With Fresh Herbs And Lemon Slices

    How to Make Grilled Trout With Fresh Herbs And Lemon Slices

    This terrific recipe was suggested by Aviva Goldfarb’s friend and food writer April Fulton. Aviva says, “I love making trout on the grill or in the oven—it always tastes wonderful, never too fishy, and adapts to a variety of flavors and preparation techniques. What makes it even better is that trout is on the ‘eco-best’ list of the Environmental Defense Fund’s Oceans Alive project. Serve with brown rice and grilled broccoli for a complete meal.”


    12 min prep time


    8 min cook time


    4servings


    1 trout

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Zest and juice the lemons.
    2. Preheat the grill to medium heat and oil the grates to prevent the fish from sticking. (Alternatively, bake the trout at 400°F for about 25 minutes.) In a small bowl, combine the chopped herbs, the zest of 1 1/2 lemons, and the juice of 1 lemon. Cut the other lemon into thin slices.
    3. Lay the trout on a cutting board, skin side up, and brush the skin with olive oil to coat. Flip the fish and rub the lemon-herb mixture over the flesh of the trout, season with the salt and pepper, and lay the lemon slices on top of one half of each trout. Close the trout around the herbs and lemon slices, and transfer the fish to the grill.
    4. Grill the fish with the lid closed, without flipping, for 8 minutes or until the flesh is opaque and flaky. Using a spatula, carefully transfer the trout to a plate to serve. Garnish the plate with a few fresh mint leaves and sprigs of rosemary, if desired.
    5. SLOW COOKER DIRECTIONS: Place each piece of fish on an individual piece of foil, stuff each with the spices and lemon. Close the trout around the herbs and lemon slices, and fold the foil into a packet to completely surround the fish. Place the packets in the slow cooker and cook on low for 8–10 hours or on high for 4–5 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    6. FLAVOR BOOSTER Season the fish with freshly ground black pepper or lemon-pepper seasoning at the table.
    Low Carb
    Grilling
    Seafood
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 trout


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      305mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      570mg
      12%

    Ingredients

    fresh mint (finely chopped)
    2 tbsp

    fresh rosemary (finely chopped)
    2 tbsp

    lemon
    2

    whole trout ((about 7 ounces), cleaned, gutted, and heads removed (the fishmonger can do this for you))
    4

    Extra Virgin Olive Oil
    1 tbsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Grilled Steak Salad

    Grilled Steak Salad

    How to Make Grilled Steak Salad

    Serve this with with steamed broccoli and cauliflower for a real diabetes-friendly summer treat!


    15 min prep time


    12 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat an indoor or outdoor grill. Season both sides of the steak with the salt free seasoning.
    2. Grill the steak for 5-6 minutes per side or until cooked to medium well (145 degrees internal temperature) Set aside to rest loosely covered with foil.
    3. In a large bowl, toss together salad mix, red onion and cherry tomatoes. Divide evenly among 4 large plates.
    4. Thinly slice steak and top each salad with 2 ounces of steak.
    5. In a small bowl, whisk together the mayonnaise, yogurt, buttermilk, garlic, blue cheese, and pepper. Top each steak salad with 3 1/2 tbsp of dressing.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      510mg
      11%

    Ingredients

    sirloin steak
    9 oz

    salt-free seasoning (such as Mrs. Dash)
    1/2 tsp

    Mesclun salad mix
    8 cup

    red onion (thinly sliced)
    1/4

    cherry tomatoes (sliced in half lengthwise)
    1 cup

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    low-fat buttermilk
    1/4 cup

    garlic (minced or grated)
    1 clove

    black pepper
    1/4 tsp

    crumbled blue cheese
    2 tbsp