Diabetic Healthy Vegtables and Side Dishes 2

Diabetic Healthy Vegtables and Side Dishes 2

Garbanzo Bean & Tomato Sauce

2 16-ounce cans garbanzo beans, drained
1 medium onion, chopped
1 tablespoon cooking oil
1 8-ounce can low-sodium tomato sauce
1 teaspoon cumin
1 teaspoon chili powder

Brown onions in oil. Add spices and cook for 5 minutes. Add garbanzo beans and tomato sauce. Simmer till done. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 168
Carbohydrates: 27 grams
Protein: 8 grams
Fat: 4 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 5 grams
Sodium: 181 mg
Potassium: 388 mg
Calcium: 52 mg
Exchanges: 1 1/2 starch, 1 fat, 1 very lean meat

Green Bean Casserole

1 teaspoon cooking oil
1/4 cup chopped onion
2 tablespoons flour
1 cup skim milk
1/3 cup shredded, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 teaspoon sugar
1/4 teaspoon salt
1 16-ounce package frozen green beans, thawed and drained
1 cup herb-seasoned stuffing mix
1 teaspoon margarine, melted

In a medium saucepan sauté onion in cooking oil. Add flour and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar and salt; cook for 5 minutes or until thickened and bubbly, stirring constantly. Put green beans in a baking dish; pour the sauce over the top. In another bowl pour the melted margarine over the stuffing mix; stir well and sprinkle over green bean mixture. Bake at 350 degrees for 20 to 25 minutes or until heated through. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 106
Carbohydrates: 11 grams
Protein: 5 grams
Fat: 5 grams
Saturated fat: 2 grams
Cholesterol: 8 mg
Fiber: 2 grams
Sodium: 186 mg
Potassium: 160 mg
Calcium: 138 mg
Exchanges: 1/2 starch, 1 fat, 1 vegetable

Green Bean & Rice Casserole

1/2 cup chopped onion
2 teaspoons cooking oil
1/2 cup cooked rice
1 16-ounce can low-sodium green beans
1 16-ounce can tomatoes
1/3 cup water

Sauté the onions in cooking oil until brown. Add the rice, green beans, tomatoes and water. Cook, covered for 30 minutes. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 126
Carbohydrate: 23 grams
Protein: 4 grams
Fat: 3 grams
Saturated Fat: trace
Cholesterol: 0
Fiber: 3 grams
Sodium: 200 mg
Potassium: 432 mg
Calcium: 69 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable