The Super Diabetes Site

Tag: low carb

  • Grilled Athenian Burger

    Grilled Athenian Burger

    How to Make Grilled Athenian Burger

    When is a burger not just a burger? You’ll soon find out after trying this version. You may substitute 50% lamb for beef in this recipe as well. I sometimes spike this recipe with crushed red chili flakes or a minced Serrano chili because I’m a spicy food freak.

    Note—The Nutrition Facts information for this recipe is for the burger patty and suggested toppings only.


    10 min prep time


    13 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mixing bowl combine all ingredients and mix until just combined.
    2. Divide mixture into 4 equal parts and form 4 burgers. Place on a plate and refrigerate until ready for grilling.
    3. Spray grill or stove-top grill pan with high- heat olive or canola oil spray. Heat grill to high temperature (450–500°F).
    4. Grill burgers for approximately 6–8 minutes. Turn and repeat process for an additional 4–5 minutes. Check for doneness with a thermometer. Internal temperature should be about 160°F as they will continue to cook for a few minutes.
    5. Top with fresh romaine leaves, sliced tomatoes, and red onion on a whole-grain bun or wrapped in a pita.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Grilling
    Dinner
    Holidays & Entertaining
    Main Dish
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      70mg

      23%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      24g

    • Potassium
      390mg
      8%

    Ingredients

    ground beef (95% lean)
    1 lbs

    Greek yogurt (fat-free)
    4 tbsp

    garlic (minced)
    1 clove

    fresh leaf oregano
    1 tsp

    fresh leaf parsley (chopped)
    2 tbsp

    lemon zest (lemon peel, grated)
    1/2 tsp

    black pepper
    1/4 tsp

  • Green Vegetable Egg “Tortilla”

    Green Vegetable Egg “Tortilla”

    How to Make Green Vegetable Egg “Tortilla”

    Adding lots of greens to your morning meal charges your body with some incredible nutrition. This recipe is a great way to get you through the first part of the day. Breakfast doesn’t have to mean hitting the drive-through window at a doughnut or coffee shop. The time we spend waiting to place our order at the drive-through could be spent making an awesome, healthy, diabetes-friendly breakfast like this one. Have a great day!

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    15 min cook time


    4servings


    1/4 of the tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. To a bowl, add green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, pepper, and smoked paprika. Toss ingredients well to make sure greens are covered with the spices.
    3. Preheat an ovenproof nonstick pan over medium heat. Add vegetables from the bowl and sauté until ingredients are cooked through, about 2 minutes.
    4. Add milk to the bowl with whisked eggs and whisk briefly to combine. Add egg mixture to pan and stir with a wooden or plastic spoon. Make sure all ingredients are evenly spread out.
    5. Place pan in the middle rack of your oven and cook for 10 minutes. To check if the tortilla (egg and vegetable mixture) is done, insert a toothpick in the middle; if it comes out clean, the tortilla is cooked through.
    6. Remove from oven and let it rest on the stovetop for 1-2 minutes so eggs settle and don’t fall apart when serving. Enjoy!
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Main Dish
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of the tortilla


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      350mg
      7%

    Ingredients

    green onion (finely sliced)
    2 stalks

    broccoli (finely sliced (about 1 cup))
    2

    roma (plum) tomatoes (washed and cubed)
    1/2 cup

    spinach (washed and thinly sliced)
    1 cup

    Kosher Salt
    1/2 tsp

    garlic powder
    1 tsp

    dried oregano (dried)
    1 tsp

    black pepper (cracked)
    1/4 tsp

    smoked paprika
    1/2 tsp

    eggs (whisked)
    4

    milk (fat-free)
    1/2 cup

  • Green Salad with Raspberry Vinaigrette

    Green Salad with Raspberry Vinaigrette

    How to Make Green Salad with Raspberry Vinaigrette

    Looking for a lower-carb side dish? This festive salad is easy to put together and makes for a light, yet tasty side on Thanksgiving – or any other day of the month!


    25 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk dressing ingredients.
    2. In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      72

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      122mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%

    • Protein
      1g

    Ingredients

    fresh raspberries (pureed)
    1/2 cup

    white wine vinegar
    1/4 cup

    pine nuts
    1 tbsp

    fresh raspberries
    1 cup

    mixed baby field greens
    4 cup

    black pepper
    1 pinch

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

  • Greek Salmon and Veggie Packets

    Greek Salmon and Veggie Packets

    How to Make Greek Salmon and Veggie Packets

    Salmon is a good source of heart-healthy omega-3 fatty acids. This is a tasty and healthy way to cook it along with some nutrient-rich low-carb veggies.


    15 min prep time


    20 min cook time


    4servings


    4oz. salmon + 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray 4 8×8 inch sheets of aluminum foil with cooking spray. Set aside. 

    2. In a small bowl, combine lemon juice, garlic, oregano, salt, and pepper and set aside.

    3. Place ¼ of the zucchini, onion, and bell pepper in the center of each sheet of foil. Top each with a salmon fillet. 

    4. Pour ¼ of the lemon juice mixture over each salmon fillet. Top with ½ teaspoon olive oil.

    5. Bring the sides of the foil up on both sides and seal tightly for form a packet. Place the foil packets on a baking sheet and bake for 20 minutes.

    6. Check to make sure the salmon is cooked through. Open one packet slightly and place an instant read thermometer into the thickest part of the salmon. The salmon is done when it reaches at least 145 degrees F.

    7. Safety tip: Be careful when opening the foil packets because the steam could burn you. 

    Veggie Rich
    Low Sodium
    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4oz. salmon + 1 cup vegetables


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lemon juice
    1/4 cup

    garlic (minced)
    2 clove

    fresh oregano
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1 tsp

    zucchini (thinly sliced)
    1 med

    onion(s) (thinly sliced)
    1 med

    red bell pepper (sliced into thin strips)
    1 med

    sockeye salmon fillets (4-ounce each, skinless)
    16 oz

    olive oil
    2 tsp

  • Greek Bean Salad

    Greek Bean Salad

    How to Make Greek Bean Salad

    Beans are one of the healthiest carbohydrate sources. They are full of fiber and other nutrients. If you need to eat a gluten-free diet, beans can be a staple in your meal plan.


    15 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.
    2. In a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper. Pour the dressing over the salad ingredients and mix to coat. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Lunch
    No Cook
    Salads
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      220mg
      5%

    Ingredients

    cannellini beans (rinsed and drained)
    1 (15.5-oz) can

    grape tomatoes (cut in half)
    1 cup

    diced red onion
    1/4 cup

    diced green bell pepper
    1/4 cup

    crumbled reduced-fat feta cheese
    1/4 cup

    Kalamata olives (pitted and chopped)
    6

    red wine vinegar
    1/4 cup

    olive oil
    1/4 cup

    dried oregano
    1/2 tsp

    black pepper
    1/4 tsp

  • Gluten-Free Quinoa Chocolate Chip Cookies

    Gluten-Free Quinoa Chocolate Chip Cookies

    How to Make Gluten-Free Quinoa Chocolate Chip Cookies

    You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy! The texture is a little denser than a traditional cookie, but you can eat these cookies without the guilt!


    10 min prep time


    30servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
    2. In a large bowl, whisk together margarine, vanilla, egg and Splenda. Mix until well blended.
    3. Add oats, quinoa and baking mix to mixture and stir well. Fold in chocolate chips.
    4. Drop by Tbsp. onto baking sheet. Bake for 15 minutes.
    5. Cool on wire rack and store in airtight container when cool.
    Low Carb
    Kid Friendly
    Comfort Food
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
    pinterestfacebooktwittermail

    Nutrition facts

    30 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      5mg

      2%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    Smart Balance margarine (softened)
    3 tbsp

    vanilla extract
    1 tsp

    eggs
    1

    low calorie sugar substitute
    1/4 cup

    old-fashioned rolled oats (gluten-free)
    1 cup

    cooked quinoa (cooled)
    2 cup

    baking mix ((such as Pamela’s), gluten-free)
    1/2 cup

    mini-chocolate chips
    1/4 cup

  • Gluten-Free Parmesan Biscuits

    Gluten-Free Parmesan Biscuits

    How to Make Gluten-Free Parmesan Biscuits

    These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. They go great with a nice bowl of healthy soup.


    10 min prep time


    12 min cook time


    12servings


    1 biscuit

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. In a medium bowl, mix together baking mix and margarine. Use a fork and hands to mix into course crumbs.

    3. Add milk to mixture and stir with a fork. Add Parmesan cheese and incorporate into mixture.

    4. Drop about 1 Tbsp. at a time of dough mixture on baking sheet for each biscuit. Bake for 12 minutes or until golden brown on top.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 biscuit


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      12mg
      <1%

    Ingredients

    baking mix (gluten-free, such as Pamela’s)
    1 cup

    margarine (trans-fat-free)
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    skim milk
    1/3 cup

  • Garlicky Sautéed Spinach

    Garlicky Sautéed Spinach

    How to Make Garlicky Sautéed Spinach

    Serve this Garlicky Sautéed Spinach with the Dijon Salmon recipe for a gourmet meal. Roasted Garlic makes a great appetizer, too. Just serve roasted garlic cloves with whole wheat crostini and let your guests spread the garlic on the toasts.


    5 min prep time


    35 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F.

    2. Leaving the head of garlic whole, cut off 1/4 to 1/2 inch of the top of head, exposing the individual cloves of garlic. Leave the peel on.

    3. Place the garlic head cut side up onto a sheet of foil. Drizzle one Tsp. of olive oil over the cut side of the garlic head. Fold foil up around the garlic and pinch to seal to make a packet.

    4. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.

    5. Allow the garlic to cool slightly to the touch. Squeeze the roasted garlic cloves out of their skins into a small bowl and mash with a fork to make a paste.

    6. In a large sauté pan, add remaining olive oil and a generous amount of cooking spray over medium high heat. Add the onions and sauté until just starting to caramelize.

    7. Add the roasted garlic paste and stir until the onions are coated. Add the spinach and sauté until the spinach is wilted and coated with the garlic and onions.

    8. Season with salt and pepper.

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      1449mg
      31%

    Ingredients

    head garlic
    1

    olive oil (divided)
    1 tbsp

    nonstick cooking spray
    1

    minced onion
    1/2 cup

    spinach
    6 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Garlicky Tomato Salad

    Garlicky Tomato Salad

    How to Make Garlicky Tomato Salad

    Plum and cherry tomatoes taste good year-round, so you can enjoy this salad anytime. In the summer, feel free to substitute yellow or heirloom tomatoes. Grilled shrimp is superb in this salad, so add it if you want to turn this into a main dish. Try this with sliced mint leaves in place of the basil or use half mint and half basil.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a layer of lettuce leaves on a serving platter or on four plates and arrange the sliced tomatoes. Place the cherry tomatoes on top.
    2. Whisk together the garlic, vinegar, mustard, oil, salt, and pepper and pour over the tomatoes.
    3. Scatter the basil leaves and the pumpkin and sunflower seeds over the tomatoes and serve at once.
    Low Carb
    Comfort Food
    Mediterranean
    Lunch
    Salads
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    10 Servings



    • Serving Size

      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
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      520mg
      11%

    Ingredients

    large head butter lettuce (large leaves torn into smaller pieces)
    1

    small roma tomatoes (or 2 large) (sliced)
    4

    cherry tomatoes (halved)
    20

    large garlic (very finely chopped)
    1 clove

    red wine vinegar
    2 tsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 tbsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil leaves (thinly sliced)
    16

    toasted pumpkin seeds
    1 tbsp

    sunflower seeds
    1 tbsp

  • Garlic Sautéed Spinach and Kale

    Garlic Sautéed Spinach and Kale

    How to Make Garlic Sautéed Spinach and Kale

    Are you tired of the same boring vegetables every night and need a change? Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber, and are low in calories and carbs.


    5 min prep time


    8 min cook time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large pot over medium-high heat. Add the garlic and sauté for 30 seconds.
    2. Add the remaining ingredients to the pot; mix well.
    3. Reduce the heat to low, cover, and cook for 5-7 minutes.
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      615mg
      13%

    Ingredients

    garlic (minced)
    3 clove

    olive oil
    1 1/2 tbsp

    baby spinach
    12 oz

    kale (chopped)
    8 oz

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    Apple Cider Vinegar
    4 tsp