The Super Diabetes Site

Tag: low carb

  • Parsley and Cilantro Chimichurri Baked Cod

    Parsley and Cilantro Chimichurri Baked Cod

    How to Make Parsley and Cilantro Chimichurri Baked Cod

    Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
    Try making cilantro lime quinoa for a tasty side starch to pair with it.


    10 min prep time


    10 min cook time


    4servings


    1 cod, 2 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp. oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.

    3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

    4. Add vinegar, lime zest and juice, and 3 tbsp. olive oil. Process until smooth and set aside.

    5. To serve, divide fish between plates and top with chimichurri sauce.

    Low Carb
    Seafood
    Latin American
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod, 2 tbsp sauce


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      21g

    • Potassium
      420mg
      9%

    Ingredients

    4 oz cod filets
    4

    garlic
    4 clove

    red onion (chopped)
    12

    fresh flat leaf parsley (packed)
    1 cup

    fresh cilantro leaves (packed)
    1 cup

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/8 tsp

    red wine vinegar
    2 tbsp

    lime (zest and juice from lime needed)
    1 large

    olive oil (divided use)
    4 tbsp

  • Roasted Chicken with Vegetables and Cranberries

    Roasted Chicken with Vegetables and Cranberries

    How to Make Roasted Chicken with Vegetables and Cranberries

    This healthy, diabetes-friendly dish comes together in one pot and makes for a delicious weeknight meal. This recipe, made with fresh tangy cranberries and other vegetables, is low in carbs but high in vitamins, nutrients, and flavor.


    10 min prep time


    20 min cook time


    4servings


    1 fillet and about 1/2 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Season chicken breasts with salt.

    3. Heat a large Dutch oven or large ovenproof skillet over medium-high heat. Add ½ Tbsp of olive oil, then add the chicken. Sear until golden brown on both sides (but not cooked through). Remove chicken to a plate.

    4. Return the skillet to medium heat and add other ½ Tbsp of oil. Add onion, garlic, rosemary, and carrots and cook until onion is translucent, about 4–5 minutes.

    5. Add syrup and white wine and cook until reduced by half, about 3–4 minutes. Stir in the cranberries.

    6. Add the chicken back to the skillet and nestle it between the vegetables and cranberries.

    7. Cover with a lid and bake for 10–15 minutes until the chicken is cooked through and the vegetables are tender.

    8. Serve with a sprinkle of parsley.

    Heart Healthy
    Veggie Rich
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet and about 1/2 cup vegetables


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        5g

        10%

    • Protein
      14g

    • Potassium
      427mg
      9%

    Ingredients

    boneless, skinless chicken breasts (sliced thinly into fillets)
    2 whole

    salt
    1/4 tsp

    olive oil (divided)
    1 tbsp

    yellow onion (small diced)
    1 whole

    garlic (minced)
    2 clove

    fresh rosemary (chopped)
    1 tbsp

    carrots (chopped)
    1 cup

    maple syrup
    1 1/2 tbsp

    white wine
    1/2 cup

    fresh cranberries
    1 cup

    flat leaf parsley (chopped)
    1/4 cup

  • Strawberry Kiwi Spritzer

    Strawberry Kiwi Spritzer

    How to Make Strawberry Kiwi Spritzer

    A thirst-quenching recipe perfect for game day! Try this no-sugar Strawberry Kiwi Spritzer that can be made as a delicious mocktail and cuts out all the added sugar! Keep your friends and family hydrated over the weekend and enjoy this refreshing beverage that is diabetes-friendly, has zero added sugar, and is low in calories!


    5 prep time


    0 cook time


    4servings


    10 oz. (1.25 cups)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big pitcher, add chopped strawberries and kiwis. Muddle with a wooden spoon until the fruit is well mashed. If you prefer whole fruit, do not mash.

    2. Add flavored drops and still or soda water to the pitcher.

    3. Add lots of ice. Mix with a spoon and pour into glasses.

    4. Add sliced strawberries and kiwi to each glass for garnish.

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      10 oz. (1.25 cups)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    strawberry kiwi flavored stevia drops
    4 squeezes

    Still or soda water
    1 liter

    Fresh Strawberries (hulled and chopped)
    1 1/2 cup

    strawberries (sliced, for garnish)
    4 med

    kiwi(s) (peeled and chopped)
    2 whole

    kiwi (sliced, for garnish)
    1 med

    ice (to taste)
    1 cup

  • Creamy Chicken & Broccoli Basil Pesto Salad

    Creamy Chicken & Broccoli Basil Pesto Salad

    How to Make Creamy Chicken & Broccoli Basil Pesto Salad

    Enjoy a fresh take on chicken salad without breaking the bank. This diabetes-friendly dish is budget-friendly and a great option for lunch or a light dinner. Try pairing it with whole grain crackers to add some crunch to your meal.


    15 min prep time


    4servings


    ¾ cup chicken salad & 2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice the lemon into a small bowl with the shallot. Let sit for about 10 minutes.

    2. Combine the chicken and broccoli in a medium bowl.

    3. Add the pesto, mayo, salt, and pepper to the bowl with the shallot and lemon juice. Whisk to combine and pour into the bowl with the chicken and broccoli. 

    4. Serve the chicken salad over mixed greens and cherry tomatoes. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Comfort Food
    American
    Salads
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ¾ cup chicken salad & 2 cups greens


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      616mg
      13%

    Ingredients

    Juice of small lemon
    1 whole

    shallots (minced)
    1/2 med

    cooked chicken (chopped)
    2 cup

    broccoli (chopped)
    2 cup

    pesto sauce
    2 tbsp

    reduced fat olive oil mayonnaise
    1/4 cup

    mixed greens
    8 cup

    salt
    1/4 tsp

    cherry tomatoes (halved)
    1 cup

  • Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    How to Make Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    This diabetes-friendly meal makes for an easy weeknight dinner the whole family can enjoy. Combining lean protein and starchy and non-starchy veggies, this meal is a great option for those looking to eat healthy and manage their diabetes.


    10 min prep time


    30 min cook time


    4servings


    1 chicken filet, ½ cup potatoes and ¼ cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.

    2. Toss the sweet potatoes with 1 tablespoon of olive oil and salt. Add to the baking sheet in a single layer. Place in the oven and bake for 10 minutes.

    3. Meanwhile, preheat a large skillet over medium-high heat.

    4. Once the skillet is hot, add 1 tablespoon of oil and chicken. Sear until golden brown on both sides (but not cooked through). Remove from heat.

    5. Once the sweet potatoes have been baking for 10 minutes, remove the baking sheet and add the chicken and broccoli. Drizzle the broccoli with the remaining 1 teaspoon of olive oil.

    6. Place the baking sheet in the oven and continue to cook until the chicken is cooked through and the veggies tender.

    7. Remove from oven and divide between plates. Drizzle with sweet chili sauce and serve.

    Veggie Rich
    Low Carb
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken filet, ½ cup potatoes and ¼ cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      18g

    • Potassium
      940mg
      20%

    Ingredients

    sweet potatoes (peeled and medium diced)
    2 med

    olive oil (divided)
    2 Tbsp + 1 tsp

    salt
    1/4 tsp

    boneless, skinless chicken breasts (sliced into 4 thin filets)
    2 breasts, approx. 8 oz.

    crown broccoli (divided into florets (approx. 1 lb.))
    1 head

    Sweet Chili sauce
    2 tbsp

  • Spinach Artichoke Stuffed Portobellos

    Spinach Artichoke Stuffed Portobellos

    How to Make Spinach Artichoke Stuffed Portobellos

    These spinach artichoke stuffed portobellos are sure to be a crowd pleaser. Whether serving them as a main dish or impressing friends at a party, this recipe is both diabetes- and vegetarian-friendly.


    10 min prep time


    40 min cook time


    4servings


    2 mushroom caps

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F and line a baking sheet with foil. Place mushrooms stem side down and brush with 1 tablespoon of oil.

    2. Place mushrooms in the oven and bake for 10 minutes.

    3. Meanwhile, heat a large skillet over medium heat. Add remaining oil, garlic, and onion. Cook, stirring occasionally, until onion softens, 3–4 minutes.

    4. Stir in spinach, artichokes, cream cheese, and broth or water until the spinach is creamy and smooth.

    5. Once the mushrooms are soft, remove from the oven and spoon the filling into the mushrooms. Top with shredded cheese. Bake for another 10 minutes, until the cheese is melted.

    Veggie Rich
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    Ingredients

    Portobello mushrooms (stems removed and gills scraped out)
    8 whole

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    yellow onion (small diced)
    1/2 med

    frozen spinach (thawed, drained, and squeezed)
    10 oz

    jarred artichoke hearts in brine (drained)
    4 oz or 1/2 cup

    light cream cheese
    6 oz

    water
    1/4 cup

    mozzarella cheese (shredded)
    4 oz

  • Peanut Chicken with Cauliflower Rice

    Peanut Chicken with Cauliflower Rice

    How to Make Peanut Chicken with Cauliflower Rice

    Craving Asian food but don’t want all the carbs? Try this healthier version of peanut chicken that substitutes white rice for riced cauliflower! Cauliflower is a great low-carb alternative to rice that offers an extra serving of nutritious veggies to this classic dish.


    10 inutes prep time


    20 min cook time


    4servings


    ½ cup cauliflower rice & 1 cup chicken and peanut sauce

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    Step-By-Step Instructions:

    1. Spray a large skillet with cooking spray and heat over medium heat. Add chicken and cook, stirring often, until golden brown. Transfer chicken to a plate and return the skillet to medium heat.

    2. Add the sesame oil and stir in the onion, garlic, ginger, and chili-garlic sauce. Cook, stirring occasionally, until onion softens, 4–5 minutes.

    3. Add soy sauce, peanut butter, coconut milk, almond milk, and tomatoes. Stir until the sauce is creamy and the peanut butter is fully distributed. 

    4. Bring to a simmer. Return chicken to the pan and add the chopped cilantro. Reduce heat to low and simmer until the sauce thickens, 3–4 minutes.

    5. Serve chicken over cauliflower rice and garnish with peanuts and more cilantro, if desired.

    Low Carb
    Asian
    One Pot
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup cauliflower rice & 1 cup chicken and peanut sauce


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      39g

    • Potassium
      671mg
      14%

    Ingredients

    nonstick cooking spray
    1 whole

    chicken breasts (cut into cubes)
    1 lbs

    yellow onion (diced)
    1/2 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    2 tsp

    toasted sesame oil
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    soy sauce
    1 1/2 tsp

    peanut butter
    1 tbsp

    coconut milk
    2 tbsp

    unsweetened almond milk
    2 tbsp

    canned diced tomatoes (drained)
    14 1/2 oz

    fresh cilantro (chopped)
    1/4 cup

    cauliflower “rice”
    2 cup

    peanuts (chopped, optional)
    1 tbsp

  • Ensalada de zanahoria y col

    Ensalada de zanahoria y col

    How to Make Ensalada de zanahoria y col

    Al igual que ocurre con otras hortalizas crucíferas (el brócoli y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcla todos los ingredientes y revuelve bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Recetas en español
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      0g

    Ingredients

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

    azúcar
    1/2 cdta

    pimienta negra
    1/2 cdta

    sal
    1/4 cdta

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    zanahoria (rallada)
    1

    col (repollo) picado en tiras
    2 tazas

  • Summer Vegetable Pasta

    Summer Vegetable Pasta

    How to Make Summer Vegetable Pasta

    This summer vegetable pasta dish uses zucchini spirals to keep the carbohydrate lower than a traditional pasta.  This delicious recipe which is veggie-packed with asparagus, broccoli, tomatoes, and a tasty lemony sauce. With just one bite, you won’t believe the pasta is made from zucchini! 


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to boil.

    2. Meanwhile, set a large sauté pan on medium high and add olive oil. When heated, add tomatoes.

    3. Cook until tomatoes start to blister and lose their shape (about 5 minutes). shaking the pan every so often, until the tomatoes are just starting to blister and lose their shape (about 5 minutes). 

    4. Turn heat down to low and add garlic. Cook until fragrant (about 1 minute). Remove tomatoes and garlic from heat and place in large bowl. Set pan aside for later use, you do not need to clean it yet. 

    5. Once water is boiled, add asparagus and cook for 1 minute. Remove with a strainer and add to veggie bowl. Repeat with broccoli and peas. Set veggie bowl aside. 

    6. Cook the package of zucchini spirals according to cooking instructions and set aside.

    7. In a separate bowl, mix the cottage cheese, lemon zest, basil, and parsley. 

    8. Re-heat large sauté pan to medium high. Add the vegetables, zucchini spirals, cottage cheese mixture, and lemon juice. Stir to combine and cook until hot and everything is coated with the cheese sauce (about 5 minutes). 

    Veggie Rich
    Low Carb
    Italian
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      825mg
      18%

    Ingredients

    olive oil
    1 tbsp

    cherry tomatoes (yellow preferred)
    12 oz

    garlic (minced)
    4 clove

    asparagus (1-inch pieces with woody ends trimmed)
    8 oz

    broccoli (florets)
    8 oz

    zucchini noodles (from frozen section)
    12 oz

    cottage cheese (low-fat)
    8 oz

    lemon zest
    2 tsp

    fresh basil (thinly sliced)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    lemon juice
    1/4 cup

  • Hummus de Lentejas rojas

    Hummus de Lentejas rojas

    How to Make Hummus de Lentejas rojas

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 cdas

    Print Recipe >

    Step-By-Step Instructions:

    1. En una sartén pequeña, combina agua y las lentejas rojas escurridas y lleva a ebullición a fuego medio alto.
    2. Reduce el fuego a bajo y cocina a fuego lento, cubierto, revolviendo ocasionalmente, por unos 30 minutos o hasta que las lentejas se hayan separado y estén suaves. Deja enfriar y transfiérelas a un procesador de alimentos.
    3. Añade aceite de oliva, tahini, jugo de limón, ajo cortado en trocitos, comino, sal y pimienta negra y procesa por 30 a 60 segundos o hasta que esté suave, deteniendo para raspar los lados según sea necesario.
    4. Transfiere la mezcla a un recipiente hermético y almacénala en el refrigerador por hasta 5 días hasta que sea la hora de servir.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      2 cdas


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/2 cup

    salt
    4 tsp

    black pepper
    4 tsp

    red lentils (dried)
    3 cup

    lemon juice
    1 tbsp

    garlic (minced)
    2 tsp

    ground cumin
    2 tsp

    olive oil
    1 tbsp

    tahini
    1 tbsp