Diabetic Healthy Vegtables and Side Dishes 6

Diabetic Healthy Vegtables and Side Dishes 6

Sweet and Sour Cabbage

6 cups chopped cabbage
1 cup chopped onion
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 clove garlic, minced
3 tablespoons wine vinegar
1 tablespoon honey

Combine all ingredients and place in a baking dish. Cover and bake at 400 degrees for 30 minutes or until tender. Stir and serve. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 80
Carbohydrates: 14 grams
Protein: 2 grams
Fat: 3 grams
Saturated fat: trace
Cholesterol: 0
Fiber: 3 grams
Sodium: 87 mg
Potassium: 339 mg
Calcium: 60 mg
Exchanges: 1 starch, 1/2 fat

Wild Rice Casserole

1 cup wild rice
3 cups low-sodium chicken broth
1/4 cup chopped onion
1/2 cup chopped mushrooms
1/4 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon sage

Using non-stick saucepan sauté onions and mushrooms. Rinse wild rice in water before using. Add wild rice, broth, pepper, salt and sage to the onions and mushrooms. Bring to a boil. Let simmer for 40 to 50 minutes, stirring occasionally. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 131
Carbohydrate: 24 grams
Protein: 7 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 2 grams
Sodium: 128 mg
Potassium: 244 mg
Calcium: 11 mg
Exchanges: 1 1/2 starch

Twice Baked Yams

2 medium yams
2 tablespoons skim milk

Wrap yams in foil. Bake at 350 degrees for one hour or until tender. Split yams in half, lengthwise. Scoop out contents and whip with milk. Spoon back in potato shells and heat thoroughly in oven. One serving = 1/2 potato. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 62
Carbohydrate: 14 grams
Protein: 1 gram
Fat: trace
Saturated Fat: trace
Cholesterol: trace
Fiber: 2 grams
Sodium: 10 mg
Potassium: 213 mg
Calcium: 26 mg
Exchanges: 1 starch