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Diabetic Recipes – Side Dishes

Source: Brand Name Diabetic Meals in Minutes, American Diabetes Association

Fresh Greens with Hot Bacon Dressing


3 c torn spinach leaves
3 c torn romaine lettuce
2 small tomatoes, cut into wedges
1 c sliced mushrooms
1 medium carrot, shredded
1 slice bacon, cut into small pieces
3 tbsp red wine vinegar
1 tbsp water
1/4 tsp dried tarragon, crushed
1/8 tsp coarsely ground pepper
1/4 tsp EQUAL Measure or 1 packet EQUAL sweetener or 2 tsp EQUAL Spoonful


Combine spinach, romaine lettuce, tomatoes, mushrooms, and carrot in large bowl; set aside. Cook bacon in 12-inch skillet until crisp. Carefully stir in vinegar, water, tarragon, and pepper. Heat to boiling; remove from heat. Stir in EQUAL. Add spinach mixture to skillet. Toss 30 to 60 seconds or just until greens are wilted. Transfer to serving bowl. Serve immediately.

Makes 5 Servings.

Dietary Exchanges: 1 Vegetable, 1/2 Fat

Nutrients Per Serving:
61 Calories
28 Calories from Fat
3 g Fat
1 g Saturated Fat
7 g Carbohydrate
3 g Dietary Fiber
4 g Sugars
3 g Protein
3 mg Cholesterol
74 mg Sodium


Creamy Vegetable Medley


1 can (10 3/4 oz) CAMPBELL’S condensed Golden Corn or Cheddar Cheese Soup
1/2 c skim milk
2 c fresh broccoli florets
2 medium carrots, sliced (about 1 cup)
1 c fresh cauliflower florets
1/3 c diced sweet red or green pepper, optional
1/2 c shredded Cheddar cheese (2 oz) (optional)
1 tbsp chopped fresh cilantro
1/2-1 tsp Louisiana-style hot sauce (optional)


In 2-quart saucepan, combine soup and milk. Over medium heat, heat to boiling, stirring occasionally. Add vegetables. Reduce heat to low. Cover; cook 15 minutes or until vegetables are tender, stirring occasionally. Stir in cheese, cilantro, and hot sauce. Heat until cheese is melted. If desired, garnish with fresh cilantro.

Makes 6 Servings.

Dietary Exchanges: 1/2 Starch, 1 Vegetable, 1/2 Fat

Nutrients Per Serving:
92 Calories
33 Calories from Fat
4 g Fat
2 g Saturated Fat
12 g Carbohydrate
3 g Dietary Fiber
4 g Sugar
5 g Protein
9 mg Cholesterol
493 mg Sodium


Sesame Slaw


4 c shredded green cabbage
1 c shredded carrots
1 c thinly sliced radishes
2 c alfalfa sprouts, divided
1 tbsp toasted sesame seeds
2 tbsp reduced-calorie mayonnaise
1/4 c plain nonfat yogurt
1 1/2 tbsp rice wine vinegar (or apple cider vinegar)
1 tsp ESTEE Fructose
1 tsp ESTEE Salt-It
1/4 tsp celery seed


In a large bowl, toss together cabbage, carrots, radishes, 1 cup alfalfa sprouts, and sesame seeds. In a small bowl, whisk together mayonnaise, yogurt, vinegar fructose, Salt-It, and celery seed; pour over vegetables and toss to coat. Chill before serving. To serve, spread remaining cup of alfalfa sprouts on serving platter, and tope with sesame slaw.

Makes 12 Servings.

Dietary Exchanges: 1 Vegetable

Nutrients Per Serving:
30 Calories
12 Calories from Fat
1 g Fat
0 g Saturated Fat
4 g Carbohydrate
1 g Dietary Fiber
3 g Sugar
1 g Protein
1 mg Cholesterol
29 mg Sodium


Herbed Vegetable Couscous


1/2 c couscous
1/2 tsp ESTEE Salt-It
3/4 c water
1 c diced tomato
2 c diced cucumber
1/4 c minced red onion
1/4 c minced fresh parsley
3 tbsp minced fresh mint
1/2 c + 2 tbsp ESTEE Italian Salad Dressing
2 tbsp lemon juice


Prepare couscous according to package directions, omitting butter and using ESTEE Salt-It. In large bowl, combine prepared couscous with remaining ingredients, stirring to blend well. Refrigerate several hours to allow flavors to blend.

Makes 8 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
58 Calories
2 Calories from Fat
0 g Fat
0 g Saturated Fat
12 g Carbohydrate
1 g Dietary Fiber
2 g Sugar
2g Protein
0 mg Cholesterol
56 mg Sodium