Diabetic Healthy Vegtables and Side Dishes 3

Diabetic Healthy Vegtables and Side Dishes 3

Grilled Vegetables & Potatoes

2 large potatoes, sliced, washed and unpeeled
2 sliced carrots
1 sliced onion

Place potatoes, carrots and onions on non-stick aluminum foil. Sprinkle with 1 tablespoon of water. Fold foil around vegetables and seal. Place on a slow charcoal or a gas grill on low for about 30 minutes or until vegetables are tender. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 99
Carbohydrates: 23 grams
Protein: 2 grams
Fat: trace
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 3 grams
Sodium: 17 mg
Potassium: 465 mg
Calcium: 19 mg
Exchanges: 1 starch, 1 vegetable

Italian-Mexican Vegetable Bake

1 10-ounce package frozen Italian beans
1 1/2 cups cooked and drained garbanzo beans
1 4-ounce can green chilies, drained
A dash of hot sauce
1 16-ounce can low-sodium corn
1 16-ounce can low-sodium tomatoes
1 teaspoon chili powder
1 cup (4 oz.) shredded Monterey Jack cheese

In a casserole dish mix all ingredients except cheese. Top with cheese. Bake at 350 degrees for 20 minutes. Makes 10 servings.

Nutritional Information (1 serving):
Calories: 136
Carbohydrates: 20 grams
Protein: 7 grams
Fat: 5 grams
Saturated fat: 2 grams
Cholesterol: 10 mg
Fiber: 4 grams
Sodium: 209 mg
Potassium: 323 mg
Calcium: 125 mg
Exchanges: 1 starch, 1/2 fat, 1/2 medium-fat meat

Microwaved Cheese Potato Fries

4 washed potatoes
1/4 teaspoon garlic powder
1/2 cup shredded low-fat mozzarella cheese

Cut potatoes into strips. Put potatoes in a large baking dish, making sure that the potatoes are only a single layer. Sprinkle with garlic powder and cheese. Cover and microwave on full power for about 12 minutes or until potatoes are tender. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 93
Carbohydrates: 17 grams
Protein: 4 grams
Fat: 1 gram
Saturated fat: 1 gram
Cholesterol: 4 mg
Fiber: 1 gram
Sodium: 41 mg
Potassium: 312 mg
Calcium: 56 mg
Exchanges: 1 starch