The Super Diabetes Site

Tag: low carb

  • Beet and Arugula Salad with Feta

    Beet and Arugula Salad with Feta

    How to Make Beet and Arugula Salad with Feta

    Never cooked with beets before? This quick and easy recipe is a great place to start. The roasted beets, arugula and feta make a delicious combination of flavors!


    10 min prep time


    2servings


    1 cup (packed)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Put the beets in a single layer on a rimmed baking sheet. Drizzle the beets with 1 Tsp. oil. Sprinkle the pepper over the beets.

    3. Roast for 20-25 minutes, or until tender when tested with a fork. Let cook on the baking sheet for 10 minutes.

    4. Meanwhile, in a large bowl, whisk together the remaining 2 Tsps.. oil, vinegar, and mustard. Add the arugula, swirling the leaves in the dressing (tongs work well for this). Add the cooled beets. Sprinkle with the feta. Toss to combine.

    5. Cook’s Tip: Most recipes advise roasting beets whole, then peeling them after cooking. To cut cooking time considerably, peel them raw (a vegetable peeler works well) and cut them into quarters or eighths before roasting. Beets can stain clothes, so you may want to wear an apron and a pair of disposable plastic gloves before handling the beets.

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Cooking for 1 or 2
    Dinner
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup (packed)


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      270mg
      6%

    Ingredients

    medium beets (trimmed, peeled, each cut into eighths)
    2 med

    olive oil (divided use)
    3 tsp

    pepper
    1/8 tsp

    white wine vinegar
    1/2 tsp

    Dijon Mustard
    1/4 tsp

    arugula (packed about 1 1/2 cups)
    1 1/2 oz

    feta cheese (fat-free, crumbled)
    3 tbsp

  • Beef Boti Kebabs

    Beef Boti Kebabs

    How to Make Beef Boti Kebabs

    This boti kebabs recipe takes its inspiration from a kebab recipe popular during Nizam rule in Hyderabad. Back then this prominent dish consisted of tender pieces of boneless mutton dipped in spices and egg wash, rolled in crumbs, and deep fried. To make this recipe more diabetes-friendly, we’ve used a marinade to tenderize the meat and swapped frying for grilling on the stove top. The spices keep the traditional Indian flavors without the additional fat and carbs. Serve with Whole-Wheat Spinach Parathas and grilled veggies.


    4 hr prep time


    8 min cook time


    6servings


    1 Kebab (5–6 Pieces Beef)

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    Step-By-Step Instructions:

    1. Soak wooden skewers in cold water for at least 10 minutes.
    2. Combine garlic, turmeric, coriander, fennel seeds, chili flakes, minced green chili, garam masala, 1/2 tsp sat, and lime juice in a bowl. Add steak cubes, stir to coat, and marinate in the refrigerator for 2–3 hours (or up to 6 hours). Remove from refrigerator and let stand at room temperature for 30 minutes before grilling.
    3. After steak has marinated and rested at room temperature, preheat a cast iron griddle over medium-high heat or an outdoor grill. Brush griddle or grill lightly with ½ tsp / 2.5 mL oil to prevent kebabs from sticking.
    4. Skewer steak onto wooden skewers (about 5–6 pieces of steak per skewer), leaving some space between each piece, and brush with remaining 1½ tsp / 7.5 mL oil. Sprinkle with remaining 1/2 tsp salt.
    5. Place kebabs on the griddle or grill and cook for about 4 minutes per side (8 minutes total). Serve hot, garnished with lime wedges (for squeezing over kebabs) and cilantro.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 Kebab (5–6 Pieces Beef)


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      30mg

      10%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      310mg
      7%

    Ingredients

    minced garlic
    1 tbsp

    turmeric (ground)
    1/2 tsp

    ground coriander
    2 tsp

    fennel seeds (crushed)
    1 tsp

    crushed red pepper flakes
    1/2 tsp

    green chili (finely chopped)
    1

    garam masala
    1 tsp

    salt (divided use)
    1 tsp

    lime juice
    1 tbsp

    lean sirloin steak (all visible fat removed and cut into 1-inch cubes)
    18 oz

    sunflower oil (divided)
    2 tsp

    lime (cut into wedges)
    1

    fresh cilantro (stems removed and leaves chopped)
    1 bunch

  • Basil Pesto Cream

    Basil Pesto Cream

    How to Make Basil Pesto Cream

    This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!


    20servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Place spinach, garlic, shallot, Parmigiano-Reggiano, and basil in food processor. Process to a paste.
    2. With motor running, add cottage cheese and oil. Process until smooth. Add milk to achieve the desired consistency, if desired.
    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Sides
    Snacks
    Vegetarian
    Sauces
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      2g

    Ingredients

    cottage cheese (non-fat)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    fresh basil
    1/2 cup

    Parmigiano-Reggiano (grated)
    1/4 cup

    shallots (minced, about 1 large)
    1 tbsp

    baby spinach
    1 cup

    skim milk
    2 tbsp

    garlic (minced)
    2 clove

  • Baked Fish Fillets with Thyme-Dijon Topping

    Baked Fish Fillets with Thyme-Dijon Topping

    How to Make Baked Fish Fillets with Thyme-Dijon Topping

    Serve up these tasty, baked fish fillets with some roasted sweet potatoes and Brussels sprouts. It would make a diabetes-friendly, yet elegant dish to make for your sweetie on a special occasion!


    5 min prep time


    20 min cook time


    4servings


    3 ounces fish + 1 Tbsp. topping

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray a baking sheet with cooking spray.

    2. Place the fish on the baking sheet. Bake for 18-20 minutes, or until the fish flakes easily when tested with a fork.

    3. Meanwhile, in a small bowl, stir together the remaining ingredients.

    4. Spread the margarine mixture over the fish.

    Low Carb
    Seafood
    Main Dish
    Holidays & Entertaining
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces fish + 1 Tbsp. topping


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      40mg

      13%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      22g

    • Potassium
      564mg
      12%

    Ingredients

    nonstick cooking spray
    1

    grouper or other mild fish fillets (4 oz each, rinsed and patted dry)
    4

    light tub margarine (make sure it is trans-fat-free)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    Dijon Mustard (lowest sodium available)
    1 tsp

    dried thyme (crumbled)
    1/4 tsp

    red hot-pepper sauce
    1/4 tsp

    salt
    1/8 tsp

  • Mediterranean Chicken with Artichoke Topping

    Mediterranean Chicken with Artichoke Topping

    How to Make Mediterranean Chicken with Artichoke Topping

    Liven up chicken breast with this mediterranean-inspired recipe that is bursting with flavors.


    5 min prep time


    35 min cook time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Place the chicken breasts in a plastic freezer bag or between plastic wrap. Use a mallet or rolling pin and pound the chicken breasts until it is 1/2 inch thick.
    3. Squeeze the lemon juice over the chicken breasts and season with the garlic powder and black pepper. Bake the chicken 25 minutes.
    4. While the chicken is baking; warm the olive oil in a skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the artichoke hearts and cook about 3 minutes. Add the chicken broth and simmer for 5 minutes. Stir in the parmesan cheese.
    5. Remove the chicken from the oven. Spread the artichoke mixture evenly over the chicken breasts. Bake for 10 more minutes or until the chicken is done.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh lemon juice
    2 tbsp

    boneless, skinless chicken breasts
    4 (4-oz) breasts

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    artichoke hearts (drained and chopped)
    1 (15-oz) can

    low sodium chicken broth
    1/3 cup

    Parmesan cheese (grated)
    3 tbsp

  • Baked Cauliflower Puree

    Baked Cauliflower Puree

    How to Make Baked Cauliflower Puree

    To make this Baked Cauliflower Puree, use a hand blender. This must-have kitchen gadget is a great way to save time and dishes. Puree the food right in the pan it was cooked in, and clean up is a breeze.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat an 8×8-inch baking dish with cooking spray.
    2. Place cauliflower florets, chicken broth, Smart Balance, salt and pepper into a large soup pot over high heat until liquid starts to boil. Reduce to a simmer, cover and steam for 10-12 minutes or until cauliflower is completely tender when poked with a fork.
    3. Using an immersion blender or food processor, blend the cauliflower mixture until smooth. Fold in two Tbsp. chopped parsley.
    4. In a small bowl, combine the remaining two Tbsp. parsley with the grated cheese.
    5. Pour the pureed cauliflower into the prepared baking dish. Sprinkle the top with cheese and parsley mixture and bake for 5-7 minutes or until cheese is melted and starting to brown around the edges.
    Veggie Rich
    Low Carb
    Kid Friendly
    Sides
    Dinner
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (cut into florets)
    2 head

    low sodium chicken broth (fat-free, reduced-sodium)
    3/4 cup

    Smart Balance original buttery spread
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped, divided)
    1/4 cup

    Parmesan cheese (freshly grated)
    3 1/2 tbsp

  • Avocado-Cucumber Dip

    Avocado-Cucumber Dip

    How to Make Avocado-Cucumber Dip

    This light and tasty appetizer is a great warm-up dish for a romantic evening. You can also have it as a snack any other day too. Just make sure you have cucumber slices or Belgain endive for dipping!


    5 min prep time


    2servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash the avocado with a fork until the desired consistency (slightly chunky or smooth).
    2. Finely chop the pickling cucumber or peel, seed, and finely chop the regular cucumber. (You should get about 1/3 cup.) Stir the cucumber and remaining ingredients into the avocado. Serve immediately or cover and refrigerate for up to 8 hours.
    3. Cook’s Tip: Store leftover avocado by sprinkling the exposed surface with fresh lemon juice, lime juice, or white vinegar. Cover it tightly with plastic wrap or place in an airtight container and refrigerate. It should keep for 1-2 days.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Snacks
    Vegetarian
    Quick & Easy
    No Cook
    Cooking for 1 or 2
    Appetizers
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    Nutrition facts

    2 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    small avocado
    1/2

    pickling cucumber ((such as Kirby) or 1/3 small cucumber)
    1

    sour cream (fat-free)
    2 tbsp

    chopped fresh mint or 1/4 Tsp. dried mint (crumbled)
    1 tsp

    lime juice
    1 tsp

    salt
    1/8 tsp

    celery seeds
    1/8 tsp

    pepper
    1/8 tsp

  • Aztec Turkey Quinoa Burgers

    Aztec Turkey Quinoa Burgers

    How to Make Aztec Turkey Quinoa Burgers

    Pair these delicious turkey burgers with a side of nonstarchy vegetables like steamed broccoli.


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients and mix well to distribute. Shape into 6 patties.
    2. Preheat grill to medium high and place burgers on grill grate. Cook under direct heat (with the grill closed) for 5-6 minutes per side until cooked through to doneness.
    Low Sodium
    Low Carb
    Grilling
    Lunch
    Sandwiches
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      55mg

      18%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      16g

    • Potassium
      245mg
      5%

    Ingredients

    ground chicken (or lean ground turkey)
    1 lbs

    quinoa (cooked, golden or red)
    1/3 cup

    green onion (scallion) (minced)
    3

    kale (chopped)
    1/2 cup

    Extra Virgin Olive Oil
    2 tbsp

    cumin
    1/2 tsp

    dried oregano
    1 tsp

    chili powder
    1 tsp

    chipotle chili in adobo (minced, optional)
    1

  • Avocado Tuna Salad

    Avocado Tuna Salad

    How to Make Avocado Tuna Salad

    Say hello to this omega-3 fatty acid bomb! Packed with heart-healthy tuna and fiber-rich avocado, this low-carb and diabetes friendly salad is ready to go in just minutes, and at a price that can fit any budget. Chop some avocados, add packaged tuna, and mix in some store-bought pico de gallo. Ready in less than 5 minutes, this is a perfect lunch option or quick-fix dish with southwestern flair. It does pay to go with fresh pico de gallo, which you can purchase in the produce section or at the deli counter in most grocery stores. Or, if you’ve got a spare tomato, onion, and pepper, chop up your own! You can even get creative and add a pepper or a little cilantro. Make this diabetes-friendly nutrition powerhouse your own!


    5 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
    2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Mexican/Southwestern
    Lunch
    Dinner
    Gluten-Free
    Quick & Easy
    Salads
    Snacks
    No Cook
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    tuna flavorseal pouches packed in water
    2 (6.4-oz) pouches

    pico de gallo
    1/2 cup

    medium avocado (cut in half)
    1

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup