The Super Diabetes Site

Tag: low carb

  • Brussels Sprouts Slaw

    Brussels Sprouts Slaw

    How to Make Brussels Sprouts Slaw

    This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.


    20 min prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
    2. Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
    3. In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
    4. Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Lunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    water
    6 cup

    fresh Brussels sprouts
    1 lbs

    green onion (scallion) (minced)
    2

    rice wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie sugar substitute
    2 tbsp

    lite mayonnaise
    1/4 cup

    black pepper
    1/4 tsp

    slivered almonds (toasted)
    1/2 cup

  • Bruschetta Stuffed Zucchini Boats

    Bruschetta Stuffed Zucchini Boats

    How to Make Bruschetta Stuffed Zucchini Boats

    You should try to fill half your plate nonstarchy veggies, which means you have to be creative so you don’t get bored with the same recipes. These zucchini boats are quick, easy and a delicious change to steamed veggies.


    5 min prep time


    20 min cook time


    4servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and discard the zucchini ends. Cut each zucchini in half lengthwise.

    2. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the “boat” can be stuffed. Place the scooped-out centers into a small bowl; set aside.

    3. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on a baking sheet.

    4. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes.

    5. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 Tsp. parmesan cheese.

    6. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes; watch closely to avoid burning.

    Veggie Rich
    Low Carb
    Italian
    Vegetarian
    Sides
    Quick & Easy
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      530mg
      11%

    Ingredients

    zucchini
    2 large

    olive oil
    2 tsp

    black pepper
    1/8 tsp

    jarred bruschetta
    1/2 cup

    Parmesan cheese (grated)
    4 tsp

  • Broiled Cod

    Broiled Cod

    How to Make Broiled Cod

    The American Diabetes Association and the American Heart Association recommend eating at least 2 servings of fish per week. This broiled cod is a tasty option. If you’re not a fan of cod, feel free to substitute any fish here.
    Click here for more heart-healthy recipes


    5 min prep time


    10 min cook time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Spray a baking sheet or broiler pan with cooking spray.
    2. In a small bowl mix together mayonnaise, lemon juice, paprika, parsley and ground black pepper.
    3. Place cod filets on broiler pan and spread mayonnaise mixture evenly among the cod filets. Sprinkle Parmesan cheese on top of filets.
    4. Broil filets for 8-10 minutes.
    Low Carb
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      21g

    Ingredients

    nonstick cooking spray
    1

    light mayonnaise
    3 tbsp

    lemon (juiced)
    1/2

    paprika
    1/2 tsp

    parsley (dried)
    1 tsp

    black pepper
    1/4 tsp

    cod filets (about 1 pound total)
    4

    Parmesan cheese (grated)
    1 tbsp

  • Broccoli Amandine

    Broccoli Amandine

    How to Make Broccoli Amandine

    Have you had green beans amandine? Now try Broccoli Amandine! Almonds and nuts contain the heart-healthier monounsaturated and polyunsaturated fats. The American Heart Association recommends eating at least 4 servings per week of nuts, legumes or seeds.


    5 min prep time


    12 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Spray a baking sheet with cooking spray.
    2. In a small bowl mix together broccoli, olive oil, garlic, almonds and black pepper. Pour mixture onto baking sheet.
    3. Bake for 10-12 minutes until broccoli tips are slightly brown.
    4. Pour broccoli into a bowl and sprinkle with lemon juice.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Sides
    Quick & Easy
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    1 1/2 tbsp

    garlic (minced)
    2 clove

    slivered almonds
    3 tbsp

    black pepper
    1/8 tsp

    lemon juice
    1 tbsp

  • Brisket with Wine Reduction

    Brisket with Wine Reduction

    How to Make Brisket with Wine Reduction

    This dish can be turned into a one-pot medley by adding some carrots and potatoes.


    15 min prep time


    3 hr cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 275°F.
    2. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place garlic and onions in pan around brisket. Sprinkle salt and pepper over brisket and rub it in. (You can also add some fresh herbs if you have them. A sprig of rosemary is nice.)
    3. Once onions begin to brown, add wine or broth. (It will deglaze pan and lift all the good stuff the bottom of the pan.) Add mushrooms, cover, and place in preheated oven for 2-3 hours. Remove from oven and let cool.
    4. Once the brisket has cooled, remove it from the pan and let it rest on a cutting board. Bring the pan juices to a boil and reduce until thickened. You can also add a sprinkle or two of Wondra flour to help thicken. Slice the brisket against the grain, and serve with red wine sauce.
    Low Carb
    Holidays & Entertaining
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%

    • Cholesterol
      90mg

      30%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    beef brisket (about 3 pounds)
    1

    large garlic (chopped)
    3 clove

    large onion (chopped)
    1

    fine sea salt
    1 tsp

    coarse ground black pepper
    1 tsp

    dry red wine (such as Pinot Noir, Chianti, or Syrah; or beef broth; or a combination of wine and broth)
    1 1/2 cup

    cremini (baby bella) mushrooms (quartered)
    10 oz

    Wondra flour
    1 tbsp

  • Bourbon’d Filet Mignon

    Bourbon’d Filet Mignon

    How to Make Bourbon’d Filet Mignon

    If you’re a steak lover, this quick filet mignon recipe is just for you! Try it out with a side of steamed nonstarchy vegetables like asparagus, or a side of sautéed mushrooms.


    5 min prep time


    8-12 min cook time


    4servings


    1 steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle 1/4 Tsp. salt and black pepper evenly over both sides of the beef and let stand 15 minutes. Preheat the oven to 200 degrees.
    2. Meanwhile, stir the coffee, bourbon, Worcestershire sauce, and 1/4 Tsp. salt together in a small bowl.
    3. Place a large nonstick skillet over high heat until hot. Coat the skillet with nonstick cooking spray, add the steaks and cook 3 minutes on each side.
    4. Reduce the heat to medium low and cook the steaks 2-6 minutes longer or until they are done as desired. Place them on individual dinner plates in the oven.
    5. Add the coffee mixture to the skillet, bring to a boil over high heat, and boil 2 minutes or until the liquid is reduced to 2 Tbsps. Spoon the sauce evenly over beef and serve immediately.
    6. Cook’s Tip: There’s no need to heat the water before combining it with the instant coffee granules. The granules dissolve just fine in cold water.
    Low Carb
    French
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 steak


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      0mg

      0%

    • Sodium
      378mg

      16%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      26g

    Ingredients

    salt (divided use)
    1/2 tsp

    black pepper (1/8-1/4, coarsely ground)
    1/8 tsp

    filet steaks ((or beef tenderloin), 5 oz each, about 3/4 inch thick trimmed of fat)
    4

    coffee (or 1/2 cup water and 1 Tsp. instant coffee granules)
    1/2 cup

    bourbon
    2 tbsp

    Worcestershire sauce
    2 tsp

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp

  • Best Roasted Chicken

    Best Roasted Chicken

    How to Make Best Roasted Chicken

    Every home cook should know how to roast a whole chicken! This foolproof recipe produces a flavorful, golden roasted chicken, plus a delicious broth to serve over the chicken and whatever sides you serve with it. Cooking a whole chicken is great for meal prepping—roast the chicken over the weekend and use it for salads, sandwiches, or other meals throughout the week. As a bonus, you can save the bones and carcass to make your own chicken broth!


    15 min prep time


    1 hr, 15 min cook time


    8servings


    3 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees. Coat a 9×13 baking or roasting pan with cooking spray.
    2. Add chopped onion, carrots and celery to the pan and top with fresh parsley and fresh thyme. Mix ingredients to evenly distribute them.
    3. Remove and discard giblet and neck from chicken cavity. Trim excess fat around neck and cavity opening. Pat the chicken dry with a paper towel.
    4. Starting at the neck, loosen skin around breast using your finger. Rub entire chicken (including breast meat under the skin) with olive oil. Season the outside of the chicken and the inside of cavity with the salt and pepper.
    5. Fill the cavity of the chicken with the lemon wedges and smashed garlic and place chicken breast- side up into the pan on top of the herbs and vegetables.
    6. Pour the chicken broth over the vegetables and bake in oven for 30 minutes. After 30 minutes reduce heat to 350 degrees and bake chicken additional 45 minutes.
    7. Remove the chicken from the pan and let it rest, covered with foil for 20 minutes. Strain the vegetables and herbs from broth in the bottom of the pan. De-fat the broth and set aside (you should end up with about one cup of broth). Discard the vegetables. NOTE: To de-fat the broth, use a fat separator, or chill the broth in the fridge—the fat will rise to the top and solidify making it easy to scrape off the top.
    8. Once the chicken has rested, remove the skin and cut into 8 pieces, discarding the carcass, lemons and garlic. Pour the de-fatted broth over the chicken and serve.
    Low Carb
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces chicken


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      90mg

      30%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      29g

    Ingredients

    fresh thyme
    about 5 whole sprigs

    fresh parsley
    about 5 whole sprigs

    celery stalks (roughly chopped)
    2

    onion (roughly chopped into a few large pieces)
    1

    carrots (roughly chopped into a few large pieces)
    2

    nonstick cooking spray
    1

    whole roaster chicken (5-1/2 pounds)
    1

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    olive oil
    1 tbsp

    lemon (cut into wedges)
    2

    garlic (peeled and smashed)
    4 clove

    fat-free, reduced sodium gluten-free chicken broth
    1 cup

  • Beef Teriyaki

    Beef Teriyaki

    How to Make Beef Teriyaki

    This is a better-for-you version of beef teriyaki – an Asian dish that is well-known here in the United States. You can also substitute the beef in this dish for chicken breast or tofu. Or, use the teriyaki as a sauce for cooked vegetables.


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, add the sake, soy sauce, lemon juice, sesame oil, agave nectar, ginger, garlic, scallions, and pepper, and cook over low heat. Simmer until heated through. Stir in the tapioca starch continuously until the sauce is slightly thickened. Remove sauce from the heat, and cool.
    2. Use 2 Tbsps. of the sauce to season the steak.
    3. Add the oil to a large nonstick skillet. When it starts to smoke, add the steak, and pan-fry over medium heat, until golden, about 5 minutes per side. Remove from heat, and serve hot, otpped with remaining teriyaki sauce.
    Low Carb
    Asian
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        4g

        20%

    • Cholesterol
      50mg

      17%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%

    • Protein
      31g

    Ingredients

    sake
    1/4 cup

    light soy sauce
    1/4 cup

    Juice of 1 lemon
    1/4 cup

    sesame oil
    1 tbsp

    agave nectar
    1 tbsp

    fresh ginger (1-inch piece thinly sliced)
    1

    large garlic (peeled)
    3 clove

    green onion (scallion) (trimmed and knotted together or lightly crushed)
    2

    Freshly crushed black pepper
    1

    Cornstarch (diluted with 2 Tbsps. water)
    1 tsp

    grapeseed oil
    2 tbsp

    flank steak ((often labeled “London broil”))
    2 lbs

  • Bell Pepper Poppers

    Bell Pepper Poppers

    How to Make Bell Pepper Poppers

    For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking.


    10 min prep time


    30 min cook time


    12servings


    2 poppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.

    2. Slice each pepper in half lengthwise then scoop out any seeds and membrane.

    3. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.

    4. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.

    5. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine.

    6. Grind toasted bread in a food processor with the garlic and Parmesan cheese. Set aside in a small bowl.

    7. Spoon the cheese mixture into each pepper half (1 Tsp. of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each one lightly with cooking spray.

    8. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    American
    Holidays & Entertaining
    Foodie
    Appetizers
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      2 poppers


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      52mg
      1%

    Ingredients

    nonstick cooking spray
    1

    mini sweet peppers
    12

    turkey bacon (diced)
    2 slice

    diced onion
    1/2 cup

    fat-free cream cheese (room temperature)
    4 oz

    soft goat cheese (room temperature)
    2 oz

    crushed red pepper flakes
    1/4 tsp

    whole wheat bread (toasted)
    1 slice

    garlic (minced)
    1 clove

    Parmesan cheese (grated)
    1 tbsp