The Super Diabetes Site

Tag: low carb

  • Crispy Asian Kale

    Crispy Asian Kale

    How to Make Crispy Asian Kale

    This is an incredible snack and a great alternative to chips. Use it as a side dish or an appetizer at a party!


    5 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat two large baking sheets with cooking spray.
    2. In a large bowl, whisk together the olive oil, soy sauce, Splenda Brown Sugar Blend, and garlic powder.
    3. Toss the kale in dressing to coat and spread kale in one layer onto the two baking sheets. Do not overload the baking sheets with kale. Use a third baking sheet if needed.
    4. Bake for 10-15 minutes or until the kale is crispy.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Vegetarian
    Snacks
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    olive oil
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic powder
    1 tsp

    bagged chopped kale
    1 (16-oz) package

  • Crisp Pecan Tilapia

    Crisp Pecan Tilapia

    How to Make Crisp Pecan Tilapia

    This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!


    10 min prep time


    2servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
    2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
    3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.
    Low Sodium
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      75mg

      25%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      24g

    Ingredients

    yellow cornmeal
    2 tbsp

    panko or plain dried bread crumbs
    2 tbsp

    Cornstarch
    1 tsp

    lemon pepper (salt-free)
    1/2 tsp

    tilapia (about 4-ounces each, rinsed and patted dry)
    2

    fresh lemon juice
    2 tsp

    pecans (coarsely chopped, dry-roasted)
    2 tbsp

    fresh Italian (flat-leaf) parsley (snipped)
    1 tbsp

  • Corn, Tomato, Pea and Dill Salad

    Corn, Tomato, Pea and Dill Salad

    How to Make Corn, Tomato, Pea and Dill Salad

    Get ready for summer with this crisp and colorful salad. Serve it alongside roasted turkey or grilled fish for a well-balanced and satisfying meal.


    4servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place peas in a saucepan, and cover with water. Bring to a boil over high heat, and cook for 5 minutes or until tender. Drain. Rinse with cold water.
    2. Combine peas, corn, tomatoes, olive oil, dill, basil, salt, and pepper in a large bowl. Toss well to combine. Serve at room temperature.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    Ingredients

    Freshly ground pepper, to taste
    1

    salt, to taste
    1

    fresh basil leaves (torn)
    10

    fresh baby dill (finely chopped (about 4 Tbsps.))
    1 bunch

    cherry tomatoes (cut in half)
    1/2 cup

    sugar snap peas or English peas
    1 cup

    Extra Virgin Olive Oil
    2 tbsp

    frozen corn (thawed)
    1 cup

  • Budget-Friendly Cod Provencale

    Budget-Friendly Cod Provencale

    How to Make Budget-Friendly Cod Provencale

    This light, delicious seafood dish may look fancy, but it’s an easy and budget-friendly option for a lower carb main dish that’s designed specifically for those with diabetes. Pair with a side salad and you have a restaurant quality weeknight dinner at a fraction of the cost.


    This recipe is from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this title and other great ADA cookbooks, please click here.


    10 min prep time


    20 min cook time


    8servings


    1/8th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Prep a baking dish with nonstick cooking spray.
    3. Heat the olive oil in a heavy skillet and add onions, garlic, and bell pepper, cooking until the onion is soft. Add the anchovies, olives, fennel seed, and black pepper. Stir to combine.
    4. Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.
    5. Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.
    6. Combine the diluted tomato paste with the red wine and pour over the fish.
    7. Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Budget Friendly
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8th recipe


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      520mg
      11%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    olive oil
    2 tbsp

    large onion (diced)
    1

    garlic (minced)
    3 clove

    large bell pepper (diced)
    1

    can anchovies packed in oil (chopped and drained but not rinsed)
    1

    black olives (pitted)
    1 cup

    fennel seeds
    1/8 tsp

    black pepper (ground)
    1 tsp

    cod filets (boneless )
    8

    tomato slices
    4

    tomato paste (diluted with water to make ½ cup)
    1 tbsp

    red wine
    1 cup

  • Coconut Curry Trail Mix

    Coconut Curry Trail Mix

    How to Make Coconut Curry Trail Mix

    This quick and satisfying snack is great when you need something to take with you that wont spoil. You can portion out 2 Tbsp. servings in snack-size containers to help with portion control.


    5 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium plastic container place almonds, peanuts, chocolate chips, sunflower seeds and coconut. Spray mixture evenly with cooking spray and then sprinkle on curry powder. Place lid on plastic container and gently shake contents to mix well.
    Low Carb
    Low Sodium
    Snacks
    Quick & Easy
    Vegetarian
    Gluten-Free
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    curry powder
    1/4 tsp

    nonstick cooking spray
    1

    sunflower seeds
    1/4 cup

    sweetened coconut flakes
    3 tbsp

    chocolate chips
    1/4 cup

    whole roasted almonds
    1 cup

    unsalted peanuts
    1 1/2 cup

  • Citrus-Baked Pork Chops

    Citrus-Baked Pork Chops

    How to Make Citrus-Baked Pork Chops


    10 min prep time


    1 hr cook time


    6servings


    1 pork chop

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Sprinkle meat with the lemon pepper.
    3. Heat the oil in a heavy frying pan and brown the chops on both sides.
    4. Drain fat and arrange in a baking dish. Place a slice of lemon on each chop.
    5. Combine ketchup, water, and pepper sauce, pour over chops.
    6. Bake until tender but no longer pink, about 50 minutes.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Caribbean
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork chop


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      305mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      390mg
      8%

    Ingredients

    pork chops (lean, center-cut)
    6

    lemon pepper (salt-free)
    1 tsp

    olive oil
    2 tbsp

    lemon (cut into six round slices)
    1

    ketchup ((preferably no-sugar))
    1 cup

    water
    1 cup

    hot pepper sauce
    1 tsp

    Dash salt
    1

  • Cilantro Lime Shrimp

    Cilantro Lime Shrimp

    How to Make Cilantro Lime Shrimp

    This refreshing dish is low in calories, high in flavor, and so versatile. It can be served hot or cold, and it’s great for a picnic (if you can keep it cool or it won’t be sitting out for too long), and could be wrapped in tortillas as easily as served over lettuce or rice. Serve with Buckwheat (Kasha) and Steamed Broccoli with Lemon-Pepper Seasoning.


    15 min prep time


    10 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Peel the garlic, juice the lime, chop the cilantro, combine the lime juice, cilantro, salt, and pepper.
    2. (Start the buckwheat and the broccoli first, if you are serving them.) In a large heavy skillet over medium-high heat, heat the oil. Add the garlic and cook it for 30 seconds or so until it is fragrant, then add the shrimp and cook, turning once, until the shrimp are pink and cooked through, about 2–3 minutes per side.
    3. Transfer the shrimp to a bowl, and combine with the lime juice, cilantro, salt, and pepper. Serve immediately or refrigerate for up to 2 days and serve cold.
    4. FLAVOR BOOSTER Double the garlic and sprinkle the finished dish with 1/2 teaspoon lime zest or salt-free lemon-pepper seasoning.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Quick & Easy
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      275mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    garlic (minced, about 1 clove)
    1/2 tsp

    shrimp (large peeled and deveined, fresh (never frozen), if possible)
    1 lbs

    lime (juice only (2 tablespoons), or more to taste)
    1

    fresh cilantro (chopped, or more to taste)
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Chinese Five-Spice Kale Chips

    Chinese Five-Spice Kale Chips

    How to Make Chinese Five-Spice Kale Chips

    Chinese five-spice powder is a mixture of five spices: star anise, cloves, cinnamon, Sichuan pepper, and fennel. It gives a sweet, salty, sour, bitter and pungent taste to dishes. Don’t have it? Try a simplified Asian three-spice powder: mix equal parts ground cloves, ginger, and cinnamon. Either mix is perfect for this kale chip side dish, that’s a nutrition powerhouse and packed with flavor.


    5 min prep time


    20 min cook time


    2servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 300 degrees F. Add the kale to a large bowl and toss well with the oil, five-spice powder and salt.
    2. Arrange the leaves in a single layer onto 2 large baking sheets. Bake until the leaves are crisp, about 20 minutes.
    3. Transfer the sheets to racks to cool, then serve.
    Low Carb
    Veggie Rich
    Asian
    Snacks
    Vegetarian
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    sea salt
    1/8 tsp

    kale (stems and tough ribs removed, cut into large bite-size pieces (5 packed pieces))
    1 bunch

    Extra Virgin Olive Oil
    1 tbsp

    Chinese five-spice powder
    1/4 tsp

  • Chipotle Chili and Tea Rubbed Salmon

    Chipotle Chili and Tea Rubbed Salmon

    How to Make Chipotle Chili and Tea Rubbed Salmon

    Spice rubs are simple to make and keep in the refrigerator for weeks. Try this rub on seafood, meat, poultry, or vegetables.


    25 min prep time


    10 min cook time


    8servings


    4 oz salmon

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients except the salmon in a blender or food processor and purée until smooth.

    2. Rub the mixture over the surface of the salmon. Place the salmon on a baking dish and let marinate for 20 minutes.

    3. Preheat the grill to medium-high heat. You can cook the salmon directly on a piece of foil or place them on a perforated grill grate used for fish or vegetables. Cook over indirect heat (away from the heat source) for 5–6 minutes on each side. The salmon is done when it reads 145 degrees F on an instant thermometer.

    4. Cool for 30 minutes before serving. 

    Low Carb
    Seafood
    Mexican/Southwestern
    Holidays & Entertaining
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz salmon


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      26g

    • Potassium
      282mg
      6%

    Ingredients

    chipotle chili in adobo
    4 whole

    olive oil
    1 tbsp

    light brown sugar
    1 tbsp

    ground tea leaves (green or black)
    1 tbsp

    dried oregano
    1 tsp

    Kosher Salt
    1 tsp

    lime juice
    1 tbsp

    sockeye salmon (skin removed)
    2 lbs

  • Chicken Satay

    Chicken Satay

    How to Make Chicken Satay

    This makes a great party appetizer. You can serve the dip in a bowl on a large platter and surround it with the skewers.

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


    1 hr prep time


    10 min cook time


    4servings


    2 skewers with 2 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While skewers are soaking, slice chicken breasts into eight strips lengthwise.
    2. In a medium bowl, whisk together 1 tbsp Splenda Brown Sugar, 1 tbsp soy sauce, half the minced garlic, ginger, lime juice and hot sauce. Add chicken to the marinade and marinate chicken strips in the refrigerator for 1 hour.
    3. Prepare an indoor or outdoor grill.
    4. While the chicken is marinating, whisk together the remaining tbsp Splenda brown sugar blend, remaining tbsp soy sauce, remaining minced garlic, peanut butter, and coconut milk in a microwave safe bowl. Set aside.
    5. Thread chicken strips lengthwise onto the soaked bamboo skewers. Grill chicken for 4-5 minutes one each side.
    6. Right before serving, microwave sauce for 30 seconds. Remove from microwave and whisk again to combine. Serve two skewers with 2 Tbsps. of sauce.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Appetizers
    Holidays & Entertaining
    Snacks
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers with 2 Tbsp. sauce


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      27g

    • Potassium
      290mg
      6%

    Ingredients

    bamboo skewers
    8

    boneless, skinless chicken breasts
    1 lbs

    low-calorie brown sugar substitute (divided use)
    2 tbsp

    lower sodium soy sauce (divided use)
    2 tbsp

    garlic (minced, divided use)
    2 clove

    minced fresh ginger
    1 tsp

    lime juice
    2 tbsp

    Asian-style hot sauce, such as sriracha
    1/2 tsp

    creamy peanut butter
    2 tbsp

    unsweetened coconut milk beverage
    1/4 cup