The Super Diabetes Site

Tag: low carb

  • Chicken Lettuce Wraps

    Chicken Lettuce Wraps

    How to Make Chicken Lettuce Wraps

    These low-carb little wraps are quick and simple—but they don’t taste it or look it! They’re also a perfect diabetes-friendly lunch option, especially if you have a little leftover grilled or roasted chicken, such as our tasty Roasted Chicken Breasts. Having a party? No one needs to know these are super healthy. In fact, focus on the fun and let your guests assemble their own lettuce wraps!


    15 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix green onion, carrots, peanut sauce, and chicken together in a bowl. Divide the mixture evenly among six lettuce leaves.

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

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      104mg
      2%

    Ingredients

    green onion (scallion) (thinly sliced)
    2 stalks

    julienne or matchstick carrots
    6 med

    Asian peanut sauce
    6 tsp

    grilled chicken (finely chopped)
    6 oz

    lettuce (Boston or Bib lettuce work well)
    6 leaves

  • Chicken Kale Salad with Fresh Ginger Dressing

    Chicken Kale Salad with Fresh Ginger Dressing

    How to Make Chicken Kale Salad with Fresh Ginger Dressing

    This quick and easy salad is ready in a snap with just a few ingredients, perfect for a balanced and quick lunch or side dish.


    5 min prep time


    12 min cook time


    4servings


    2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the chicken with cooking spray, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, if desired. Cook 6 minutes on each side or until no longer pink in center. Let cool and thinly slice.
    2. Place equal amounts of the greens and chicken on four dinner plates. Whisk together the salad dressing and ginger until well blended. Spoon equal amounts over all.
    Veggie Rich
    Low Carb
    Lunch
    Main Dish
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      760mg
      16%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    packed spinach with baby kale greens
    8 cup

    lite raspberry salad dressing (light)
    3/4 cup

    gingerroot (grated)
    2 tsp

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    32 oz

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

    cheddar cheese (reduced fat, shredded)
    1/2 cup

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cauliflower with Pancetta and Onions

    Cauliflower with Pancetta and Onions

    How to Make Cauliflower with Pancetta and Onions

    Cauliflower is a great nonstarchy vegetable to cook as the holidays come up. Try this savory recipe out that will pair great with some Roasted Turkey and Vegetables.


    10 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tbsp. of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for about 8 minutes. Add in the cauliflower, salt, pepper, and bay leaf.
    2. Add in the water, cover and raise the heat to medium. Cook for about 10 to 15 minutes, stirring occasionally until the cauliflower is tender and lightly browned. Remove and discard the bay leaf. Add the cauliflower to a serving bowl. Mix together the remaining olive oil and lemon juice, and add to the cauliflower, mixing well. Top with the crisp pancetta.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    olive oil (divided)
    2 tbsp

    pancetta (sliced)
    3 oz

    onion(s) (thinly sliced)
    1 med

    cauliflower (about 1 1/4 pounds, trimmed and cut into florets (about 6 cups))
    1 small

    salt and pepper to taste
    1 pinch

    bay leaves
    1 whole

    water
    2 tbsp

    fresh lemon juice
    1 tbsp

  • Cauliflower “Rice” Salad

    Cauliflower “Rice” Salad

    How to Make Cauliflower “Rice” Salad

    This low-carb dish pairs nicely with just about everything and takes little time to make too.


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cauliflower “rice” can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process).
    2. In a large bowl, combine the cauliflower rice, cucumber, tomatoes, green onion, and olives.
    3. In a small bowl, whisk together the vinegar, oil, and mustard.Pour dressing over salad and toss to combine.
    4. Pour dressing over salad and serve with reduced fat feta cheese if desired.
    Low Carb
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 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
      180mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower “rice”
    12 oz

    cucumber(s) (diced)
    1 cup

    grape tomatoes (cut in half)
    1 cup

    green onions (sliced)
    2

    Kalamata olives (sliced)
    3 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Caribbean Bean Dip

    Caribbean Bean Dip

    How to Make Caribbean Bean Dip

    Make this dip and store it in the fridge so you can snack on it with some fresh veggies throughout the week. You can also enjoy it with baked tortilla chips or pita wedges if it fits with your meal plan.


    8servings


    3½ Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree all ingredients except the green onion in a blender until smooth. Top with green onion and serve with tortilla chips or fresh vegetables.
    Low Sodium
    Low Carb
    Caribbean
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      3½ Tbsps.


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      3g

    Ingredients

    organic black beans (15.5-ounce, drained)
    1 can

    Hass avocado (peeled and sliced)
    1/2

    lemon juice
    3 tbsp

    cilantro (roughly chopped)
    2 tbsp

    ground cayenne red pepper
    1/4 tsp

    ground cumin
    1/4 tsp

    sea salt, or to taste
    1/4 tsp

    green onions (thinly sliced)
    3 tbsp

  • Caprese Kabobs

    Caprese Kabobs

    How to Make Caprese Kabobs

    This easy appetizer is perfect for summer and uses garden fresh ingredients. These kabobs are packed with flavor and low in carbohydrates. They also look beautiful on a serving platter and are sure to impress guests!


    15 min prep time


    18servings


    1 kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. Place 1 grape tomato, 1 basil leaf, and 1 mozzarella ball on each bamboo fork. Repeat this process for 18 kabobs. Place the kabobs on a serving platter.
    2. In a small bowl, whisk together the olive oil and balsamic vinegar. Right before serving, drizzle the dressing over the kabobs to coat evenly.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Quick & Easy
    Snacks
    Holidays & Entertaining
    Appetizers
    Gluten-Free
    Vegetarian
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    Nutrition facts

    18 Servings



    • Serving Size

      1 kabob


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      1g

    • Potassium
      30mg
      <1%

    Ingredients

    bamboo skewers
    18 small

    fresh basil (folded in half)
    18 leaves

    grape tomatoes
    18 whole

    fresh mozzarella balls (1/4 ounce each)
    18 whole

    olive oil
    1 tbsp

    balsamic vinegar
    1 1/2 tbsp

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup