Diabetic Recipe – Vegetables
Source: New Diabetic Cookbook
Orzo-Broccoli Pilaf
Ingredients:
2 tsp olive oil
1 c sliced fresh mushrooms
1/2 c chopped onion
2/3 c orzo (rosamarina)
1 14 1/2-oz can reduced-sodium chicken broth
1/2 c shredded carrot
1 tsp dried marjoram, crushed
1/8 tsp pepper
2 c small broccoli flowerets
Directions:
In a large saucepan, heat olive oil over medium-high heat. Cook and stir the mushrooms and onion in hot oil until onion is tender. Stir in the orzo. Cook and stir about 2 minutes more or until orzo is lightly browned. Remove from heat. Carefully stir in the chicken broth, carrot, marjoram, and pepper. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until orzo is tender but still firm. Remove saucepan from heat; stir in broccoli. Let stand, covered, for 5 minutes.
Makes 6 (2/3 Cup) Servings.
Dietary Exchanges: 1 Starch, 1 Vegetable
Nutrients Per Serving:
113 Calories
2 g Total Fat
0 g Saturated Fat
0 mg Cholesterol
209 mg Sodium
19 g Carbohydrates
2 g Fiber
4 g Protein
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Lemony Mixed Vegetables
Ingredients:
1 c reduced-sodium chicken broth
1/4 tsp ground coriander
1/8 tsp salt
1/8 tsp black pepper
1/2 lb green beans, cut into 2-inch lengths (about 2 cups)
2 c thinly bias-sliced carrots
1 c cauliflower flowerets
1/2 of a medium red sweet pepper, cut into 1-inch pieces
1 tbsp snipped fresh oregano or 1 tsp dried oregano, crushed
1 1/2 tsp cornstarch
1 tbsp cold water
1/2 tsp finely shredded lemon peel
4 tsp lemon juice
Directions:
In a large saucepan, combine the chicken broth, coriander, salt, and black pepper. Bring to boiling; add green beans. Return to boiling; reduce heat. Simmer, covered, for 4 to 5 minutes more or until vegetables are crisp-tender. Using a slotted spoon, transfer vegetables to a serving bowl, reserving broth mixture in saucepan. Cover vegetables; keep warm. In a small bowl stir together oregano, water, cornstarch, and lemon peel; stir into broth mixture in saucepan. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 2 minutes more. Stir in lemon juice. Pour thickened broth mixture over vegetables. Toss lightly to coat.
Makes 6 (3/4 Cup) servings.
Dietary Exchanges: 2 Vegetable
Nutrients Per Serving:
49 Calories
0 g Total Fat
0 g Saturated Fat
0 mg Choleserol
184 mg Sodium
11 g Carbohydrate
3 g Fiber
2 g Protein
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Asparagus And Roasted Peppers
Ingredients:
1/2 of a 7 1/4 oz jar (about 1/2 c ) roasted red sweet peppers, drained
1/4 c water
1 tsp snipped fresh thyme or savory or 1/4 tsp dried thyme or savory, crushed
1 tsp lemon juice
1/2 tsp cornstarch
1/4 tsp instant chicken bouillon granules
1/8 tsp black pepper
3/4 lb asparagus or broccoli, cut lengthwise into spears
Directions:
For sauce, in a blender container or food processor bowl combine the sweet peppers, water, thyme or savory, lemon juice, cornstarch, bouillon granules, and black pepper. Cover and blend or process until smooth. Pour into a small saucepan. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Cover and keep warm. In a large saucepan, cook the asparagus, covered, in a small amount of boiling water for 4-6 minutes or until crisp-tender. (Or, cook broccoli for 8-10 mintues or until crisp-tender.) Drain well. To serve, spoon the sauce over the asparagus or broccoli.
Makes 4 servings.
Dietary Exchanges: 1 Vegetable
Nutrients Per Serving:
27 Calories
0 g Total Fat
0 g Saturated Fat
58 mg Sodium
5 g Carbohydrate
2 g Fiber
2 g Protein
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Beans And Caramelized Onions
Ingredients:
1 tbsp margarine or butter
1 1/2 c chopped onions
1 tsp sugar
1 tbsp balsamic vinegar or red wine vinegar
1/2 of a 7 1/2 oz. jar roasted red sweet peppers, drained and finely chopped (1/2 c)
1/4 c quartered pitted ripe olives
2 tbsp snipped fresh basil
1/4 tsp salt
1/4 tsp black pepper
1 lb green beans, cut into 2-inch lengths (about 4 cups)
Directions:
In a large heavy skillet heat margarine or butter over medium heat until melted. Cook and stir onion and sugar in margarine or butter about 10 minutes or until the onion is very tender and golden brown. Stir in vinegar. Cook and stir for 1-2 minutes more or until liquid evaporates. Stir in the roasted red peppers, olives, basil, salt, and black pepper. Remove skillet from heat; keep warm. Meanwhile, in a medium saucepan cook the green beans, covered, in a small amount of boiling water about 10 minutes or until crisp-tender; drain. To serve, stir caramelized onion into green beans.
Makes about 5 (3/4 Cup) Servings.
Dietary Exchanges: 2 Vegetable, 1 Fat
Nutrients Per Serving:
86 Calories
6 g Total Fat
1 g Saturated Fat
0 mg Cholesterol
169 mg Sodium
14 g Carbohydrate
4 g Fiber
2 g Protein