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Source: The Diabetes Snack Munch Nibble Nosh Book
Author: Ruth Glick

Asparagus With Hot Bacon Dressing

Ingredients:

2 slices bacon, finely diced
1/2 medium onion, finely chopped
1/4 c vinegar
1/4 c water
sugar substitute to equal 2 tsp sugar
1 (14 1/2-oz) can asparagus, heated and drained

Directions:

Brown bacon in a skillet until crisp. Add onion and cook until tender. Drain well. Add vinegar and water. Bring to a boil. Remove from heat and stir in sugar substitute. Pour dressing over asparagus and serve warm.

Makes 4 Servings.

Dietary Exchanges: 1 Vegetable, 1/2 Fat

Nutrients per Serving:
58 Calories
8 g Carbohydrate
4 g Protein
2 g Fat
3 g Fiber
453 mg Sodium
3 mg Cholesterol

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Squash Casserole

Ingredients:

1 lb yellow squash
1/2 c chopped onion
1/4 c chopped green pepper
2 tbsp reduced-calorie mayonnaise
1 tsp salt
2 (4 oz) jars diced pimiento, drained
1 egg
vegetable cooking spray
2 tbsp cracker crumbs
1/4 c (1 oz) shredded reduced-fat cheddar cheese

Directions:

Cook squash in boiling water to cover in a medium saucepan 15 minutes or until tender. Drain and mash. Combine onion and next 5 ingredients in a medium bowl, stirring well. Stir in squash. Spoon squash mixture into a 2-quart casserole coated with cooking spray. Sprinkle with cracker crumbs. Bake at 325 degrees for 25 minutes. Top with cheese and bake an additional 5 minutes or until cheese melts.

Makes 8 Servings.

Dietary Exchanges: 1 Vegetable, 1/2 Fat

Nutrients per Serving:
42 Calories
2 g Fat
4 g Carbohydrate
2 g Protein
1 g Fiber
37 mg Cholesterol
360 mg Sodium

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Chinese Broccoli

Ingredients:

1 lb fresh broccoli
vegetable cooking spray
1tbsp reduced-sodium soy sauce
1 tbsp sesame seeds, toasted
1 sweet red pepper, sliced

Directions:

Trim off large leaves of broccoli. Remove tough ends of lower stalks. Wash thoroughly. Separate into spears and cut into 1/4-inch diagonal slices. Arrange broccoli in a vegetable seamer over boiling water. Cover and steam 3 to 5 minutes or until crisp-tender. Coat a large nonstick skillet with cooking spray. Add soy sauce and place over medium heat until hot. Add broccoli, cook, stirring constantly, 1 to 2 minutes or until tender. Transfer broccoli to a serving dish. Sprinkle with sesame seeds, and garnish with pepper slices.

Makes 4 Servings.

Dietary Exchanges: 2 Vegetable

Nutrients per Serving:
51 Calories
8 g Carbohydrate
4 g Protein
1 g Fat
4 g Fiber
0 mg Cholesterol
177 mg Sodium

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Company Cauliflower Casserole

Ingredients:

1 medium cauliflower, cut into flowerets
vegetable cooking spray
1/2 tsp salt
1/8 tsp pepper
1/2 c plain low-fat yogurt
2 tbsp (1/2 oz) shredded reduced-fat cheddar cheese
1 tsp sesame seeds, toasted

Directions:

Arrange cauliflower in a vegetable steamer over boiling water. Cover and steam 8 minutes or until tender. Place half of cauliflower in a 1-quart casserole coated with cooking spray. Sprinkle with salt and pepper. Top with half each of yogurt and cheese. Repeat layers with remaining cauliflower, yogurt, and cheese. Sprinkle with sesame seeds, and bake at 350 degrees for 20 minutes or until thoroughly heated.

Makes 10 Servings.

Dietary Exchanges: 1 Vegetable

Nutrients per Serving:
22 Calories
3 g Carbohydrate
2 g Protein
1 g Fat
trace of Fiber
1 mg Cholesterol
88 mg Sodium

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Parmesan Peas

Ingredients:

2 (10 oz) packages frozen english peas
1 tbsp grated parmesan cheese
1 tsp lemon juice
1 tsp reduced-calorie margarine, melted
1/4 tsp dried italian seasoning
1/8 tsp grated lemon rind

Directions:

Cook peas according to package directions, omitting salt and fat, drain. Add cheese and remaining ingredients. Toss to coat. Serve warm.

Makes 6 Servings.

Dietary Exchanges: 1 Starch

Nutrients per Serving:
72 Calories
12 g Carbohydrate
5 g Protein
1 g Fat
4 g Fiber
trace of Cholesterol
96 mg Sodium

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Green Bean Casserole

Ingredients:

1 (10 oz) package frozen chopped spinach, thawed
1 (9 oz) package frozen green beans, thawed
1/2 c chopped onion
1/4 c water
1 tsp salt
1 tsp dried basil
1/8 tsp garlic powder
1/8 tsp ground nutmeg
1/8 tsp pepper
3 eggs, lightly beaten
vegetable cooking spray
1/4 c (1 oz) shredded low-fat process american cheese
1 tsp paprika

Directions:

Drain spinach and green beans well. Combine spinach, green beans, onion and next 6 ingredients in a medium saucepan. Cover and simmer 10 minutes, stirring occasionally. Remove from heat. Gradually stir vegetable mixture into beaten eggs. Stir well. Spoon mixture into a 1-quart casserole coated with cooking spray. Bake uncovered at 350 degrees for 20 minutes or until set. Sprinkle with cheese and paprika. Bake 2 to 3 minutes or until cheese melts.

Makes 8 Servings.

Dietary Exchanges: 1/2 Medium-Fat Meat, 1 Vegetable

Nutrients per Serving:
54 Calories
5 g Carbohydrate
4 g Protein
2 g Fat
2 g Fiber
72 mg Cholesterol
365 mg Sodium