Diabetic Healthy Vegtables and Side Dishes 4
Diabetic Healthy Vegtables and Side Dishes 4
Northlands Wild Rice Casserole
1 cup wild rice
2 cups low sodium chicken broth
1 tablespoon margarine
1 cup sliced fresh mushrooms
3/4 cups sliced celery
3/4 julienne carrots
1/3 cup sliced green onion
1/4 cup chopped sweet red pepper
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
Rinse wild rice under running water for one minute, drain and set aside. In a medium saucepan add the chicken broth and wild rice bringing to a boil. Reduce heat, cover and simmer for 30 minutes. In a large skillet melt margarine; add mushrooms, carrots and celery. Cook and stir for 5 minutes. Stir in green onion, red pepper, thyme, salt and pepper. Stir the rice into the vegetable mixture. Put the mixture into the casserole dish. Bake, covered at 325 degrees for about 45 minutes, or until the rice is done. Makes 8 servings.
Nutritional Information (1 serving):
Calories: 117
Carbohydrates: 20 grams
Protein: 5 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 2 gram
Sodium: 120 mg
Potassium: 265 mg
Calcium: 20 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable
Parmesan Basil Tomatoes
2 cups fresh or low-sodium canned tomatoes, diced
1 teaspoon basil
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
2 tablespoons Parmesan cheese
Mix all ingredients except the Parmesan cheese, and heat. Serve with Parmesan cheese sprinkled on top. Makes 4 servings.
Nutritional Information (1 serving):
Calories: 40
Carbohydrates: 6 grams
Protein: 3 grams
Fat: 1 gram
Saturated fat: 1 gram
Cholesterol: 2 mg
Fiber: 2 grams
Sodium: 74 mg
Potassium: 282 mg
Calcium: 82 mg
Exchanges: 1 vegetable, 1 very lean meat
Red Beans & Rice
1/2 cup chopped onion
1/2 cup chopped celery
1 minced clove garlic
1 tablespoon margarine
2 cups pre-cooked red beans
2 cups cooked rice
1/8 teaspoon pepper
Cook onion, celery and garlic in margarine until tender. Add remaining ingredients. Simmer together for 5 minutes to blend flavors. Makes 6 servings.
Nutritional Information (1 serving):
Calories: 151
Carbohydrates: 26 grams
Protein: 6 grams
Fat: 3 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 6 grams
Sodium: 319 mg
Potassium: 293 mg
Calcium: 34 mg
Exchanges: 1 1/2 starch, 1/2 fat
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