Diabetic Healthy Vegtables and Side Dishes 1

Diabetic Healthy Vegtables and Side Dishes 1

Bread Stuffing

1 low-sodium chicken bouillon cube
3/4 cup boiling water
1/4 cup diced celery
4 cups (6 slices) dry bread cubes
1/2 teaspoon poultry seasoning
1/2 teaspoon dried sage, crushed
1/8 teaspoon pepper, optional

Dissolve bouillon cube in boiling water. Add chopped onion and celery to bouillon and simmer 5 minutes. Combine bread cubes and seasonings. Pour bouillon mixture over bread and toss gently until moistened. Use as stuffing or bake in an 8X8 inch dish at 325 degrees for 25-20 minutes. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 101
Carbohydrate: 18 grams
Protein: 4 grams
Fat: 2 grams
Saturated Fat: trace
Cholesterol: 1 mg
Fiber: 1 grams
Sodium: 180 mg
Potassium: 100 mg
Calcium: 38 mg
Exchanges: 1 starch

Easy Cheesy Vegetable Casserole

1 1/2 C water
4 medium white or yellow potatoes, peeled and sliced 1/2 inch thick
1 C cauliflower florets
1 C broccoli florets
4 medium carrots, peeled and cut into coins
1 medium onion, chopped
2 C frozen, cut green beans
1 can reduced fat cream of chicken soup
1/2 C skim milk
1 C shredded reduced fat cheddar cheese

Boil water in alarge pot. First add potatoes and biol for 5 minutes. Next add the cauliflower, broccoli, onion, and beans. Bring the water back to boiling, cover, and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Mix the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350°F. Cover and bake casserole for 20-25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 190
Carbohydrate: 27 grams
Protein: 9 grams
Fat: 5 grams

Festive Rice

1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green pepper
1 tablespoon margarine
2 cups cooked rice
1 cup broccoli
1/4 teaspoon salt

Sauté onion, celery and green pepper in margarine. Add rice, broccoli, and salt. Stir well and cook until mixture is heated thoroughly. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 122
Carbohydrates: 23 grams
Protein: 3 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 2 grams
Sodium: 122 mg
Potassium: 165 mg
Calcium: 27 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable