Dilled peas, carrots, and pearl onions

Preparation time: 10 minutes

1 can (15 ounces) small, young peas, rinsed and drained
1 can (15 ounces) baby carrots, rinsed and drained
1 jar (15 ounces) pearl onions, drained
3 tablespoons reduced-calorie margarine
1 teaspoon dried dill
1/4 cup walnut pieces

Put peas, carrots, and onions in three separate pans and warm over low-medium heat. You may need to add a small amount of water to each pan to prevent sticking. Meanwhile, melt margarine in a small saucepan. Add dill and walnut pieces. Cook over medium heat for 3 minutes, stirring frequently.

Drain vegetables and place in mounds, by vegetable, on a serving platter. Drizzle with the walnut and margarine mixture and serve.

Yield: 5 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 71
Carbohydrate: 8 g
Protein: 3 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 304 mg
Fiber: 3 g
Exchanges per serving: 2 vegetable, 1/2 fat
Carbohydrate choices: 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Dill green beans

Preparation time: 5 minutes
Cooking time: approximately 10 minutes

6 cups water
1 package (14 ounces) frozen whole green beans, thawed
2 tablespoons extra virgin olive oil
2 tablespoons cider vinegar
1/4 cup finely chopped green onion
2 tablespoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon black pepper

Bring water to boil in a large saucepan; add green beans and cook about 10 minutes or until tender when pierced with a fork (beans should retain their bright green color). Meanwhile, in a small bowl, whisk together olive oil, vinegar, green onion, dill, salt, and pepper. Drain cooked beans well. Drizzle dill sauce over the beans and toss gently to coat well.

Yield: 5 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 43
Carbohydrate: 3 g
Protein: 1 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 60 mg
Fiber: 1 g
Exchanges per serving: 1 vegetable, 1/2 fat
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Creamy mashed potatoes

Preparation time: 10 minutes
Cooking time: 15 minutes

1 1/2 pounds potatoes (approximately 3 medium potatoes), peeled and sliced
5 tablespoons fat-free half-and-half, heated
1/4 cup light sour cream
4 teaspoons butter-flavor sprinkles (such as Butter Buds)
1/4 teaspoon salt
1/8 teaspoon pepper

Place sliced potatoes in a pan and cover with water. Put lid on pan and bring to a boil over medium-high heat. Boil until potatoes are tender (about 15 minutes). Drain well.

Using an electric mixer on high, mash potatoes until smooth; periodically scraping down sides of pan. Add 3 tablespoons half-and-half and continue beating, periodically scraping down sides of pan. Add sour cream, butter-flavor sprinkles, salt, and pepper; continue mixing until smooth and combined. Thin as needed with remaining 2 tablespoons half-and-half.

Yield: 4 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 93
Carbohydrate: 19 g
Protein: 2 g
Fat: 1 g
Saturated fat: < 1 g
Sodium: 146 mg
Fiber: 1 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Country-style collard greens

Preparation time: 15 minutes
Cooking time: 50-55 minutes

1 tablespoon corn oil
1/2 cup chopped onion (about 1 small onion)
1 teaspoon (or 1 clove) minced garlic
1 pound collard greens, trimmed and chopped (about 2 large bunches)
2 cans (14.5 ounces each) fat-free, reduced-sodium chicken broth
1 teaspoon packed brown sugar
1 1/2 teaspoons liquid smoke flavoring
1/4 teaspoon red pepper flakes

Heat oil in a large pot. Add onion and garlic and cook, stirring frequently, until onion is tender, taking care not to burn the garlic. Add greens, chicken broth, brown sugar, liquid smoke flavoring, and red pepper flakes. Cover, bring to a boil, then reduce heat to medium and simmer 30 minutes, or until greens are tender; stir periodically. Remove lid from pan and continue cooking until most of liquid evaporates (about 15–20 minutes more).

Yield: 2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 88
Carbohydrate: 10 g
Protein: 3 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 550 mg
Fiber: 3 g
Exchanges per serving: 2 vegetable, 1 fat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Corny zucchini medley

Preparation time: 10 minutes
Cooking time: approximately 15 minutes
Standing time: 4-5 minutes

Cooking spray
1 1/2 teaspoons olive oil
1 clove garlic, minced
1 small onion, finely chopped
2 dashes of hot pepper sauce (such as Tabasco)
2 cups frozen corn, thawed
2 cups chopped zucchini (approximately 9 ounces)
1/3 cup finely shredded, reduced-fat Monterey Jack cheese
4 slices turkey bacon, cooked, drained, and crumbled
1/4 cup finely diced tomato

Coat a nonstick skillet with cooking spray, add olive oil, and warm over medium heat. Add garlic and onion; cook, stirring frequently, for 2–3 minutes, or until onion is translucent. Stir in hot pepper sauce. Add corn and zucchini and cook until crisp-tender, about 10 minutes; stir frequently. Spoon vegetables into a serving dish and sprinkle evenly with cheese, bacon, and tomato. Allow to stand 4–5 minutes for cheese to melt.

Yield: 3 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 108
Carbohydrate: 13 g
Protein: 5 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 147 mg
Fiber: 2 g
Exchanges per serving: 1/2 starch, 1 nonstarchy vegetable, 1 fat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Corn and potato chowder

Preparation time: 1 hour and 30 minutes

Vegetable oil spray
1/2 cup chopped onions
2 cloves garlic, minced
1/8 cup chopped fresh parsley
1 1/2 cups frozen corn, thawed (or corn kernels from 4 ears of corn)
3 cups water
4 boiling potatoes, cubed
1 teaspoon dried dill
2 cups soy milk
1 cup drained and mashed silken tofu
1 teaspoon thyme
1/2 teaspoon black pepper

Spray a large pot with vegetable oil and heat. Add onions, garlic, parsley, and corn; cover and simmer over low heat for 20 minutes, stirring frequently. Add water and bring to boil. Add potatoes and simmer uncovered for 30 minutes, or until potatoes are tender. Stir in dill, soy milk, tofu, thyme, and pepper, and simmer for 15 minutes or until very hot.

Yield: 4 1/2 cups
Serving Size: 1 1/2 cups

Nutrition Facts

Per Serving:
Calories: 310
Carbohydrate: 53 g
Protein: 15 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 39 mg
Fiber: 8 g
Exchanges per serving: 1 1/2 starch, 3 medium-fat meat
Carbohydrate choices: 3 1/2

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.

Source: http://diabetesselfmanagement.com

Colorful vegetable casserole

Preparation time: 15 minutes
Baking time: 1 hour

Vegetable cooking spray
1 package (16 ounces) frozen Italian-mix vegetables
1 large green pepper, cut into strips
1 pound baby carrots, halved
1 medium zucchini, unpeeled, cut into 1/2-inch slices
4 medium tomatoes, quartered
1 cup celery, sliced
2 tablespoons butter or margarine
1 1/2 cups chopped onion
2 large cloves garlic, minced
2 teaspoons instant reduced-sodium chicken broth granules
2 tablespoons cooking wine
1/2 teaspoon salt
1/2 teaspoon pepper

Preheat oven to 325°F. Spray a 3-quart casserole or Dutch oven with cooking spray. Spread frozen vegetables in an even layer in the casserole. Follow with layers of green pepper strips, baby carrots, zucchini slices, tomato pieces, and celery. Melt margarine in skillet. Add onion and garlic, sautéing until tender. Stir in broth granules, wine, salt, and pepper. Pour skillet mixture over vegetables. Cover casserole and bake for approximately 1 hour until vegetables are crisp-tender.

Yield: 10 to 12 servings
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 88
Carbohydrate: 15 g
Protein: 3 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 227 mg
Fiber: 4 g
Exchanges per serving: 2 vegetable, 1/2 fat
Carbohydrate choices: 1

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Cauliflower in lemon sauce

Preparation time: 30 minutes

1 small head of cauliflower (1 pound), separated into florets
4 cups water
1/4 teaspoon salt
1/4 teaspoon black pepper
Juice of 2 lemons
1/2 cup liquid egg substitute

Place cauliflower in a 3-quart pan. Add water, salt, and pepper. Cover, bring to a boil over high heat, reduce heat to medium, and cook until cauliflower is tender when pierced with a fork (approximately 10 minutes). Remove pan from heat and transfer cauliflower to a serving dish, reserving cooking liquid. Measure out 2 1/2 cups cooking liquid and return to the pan (add hot water if needed to make 2 1/2 cups).

In a small bowl, whisk together lemon juice and egg substitute. Whisk in 1 tablespoon of the cooking liquid, mixing well. Repeat 3 more times. Pour egg mixture into the pan with the remaining cooking liquid. Whisk well. Return to medium heat and cook until sauce bubbles and thickens slightly; whisk constantly to prevent scorching. Pour sauce over cauliflower and serve.

Yield: 6 cups cauliflower and 3 cups sauce
Serving Size: 1/2 cup cauliflower and 1/4 cup sauce

Nutrition Facts

Per Serving:
Calories: 19
Carbohydrate: 2 g
Protein: 2 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 76 mg
Fiber: 1 g
Exchanges per serving: 1 nonstarchy vegetable
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Cabbage patch stew

Preparation time: 25 minutes

1 tablespoon corn oil
3 tablespoons commercial bacon bits
1 teaspoon (or 1 clove) minced garlic
1 medium onion, chopped
1 tablespoon flour
3 cans (14.5 ounces each) fat-free, reduced-sodium chicken broth
1/2 medium head cabbage, shredded
1 cup diced carrots
1/2 cup finely chopped celery
2 teaspoons dried parsley
1/4 teaspoon salt
1/8 teaspoon red pepper flakes
1/2 cup frozen green peas
1/2 cup reduced-fat sour cream

Heat oil in a large pan over medium heat. Add bacon bits, garlic, and onion and cook, stirring frequently, until onion is tender (about 3–4 minutes). Add a few drops of water if the mixture begins to stick. Stir in flour, then add chicken broth and bring to a boil. Stir in cabbage, carrots, celery, parsley, salt, and red pepper flakes. Return to a boil, then cover, reduce heat to low-medium, and simmer for 20 minutes. Stir in frozen peas and sour cream, heat through, and serve right away.

Yield: 8 1/2 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 67
Carbohydrate: 7 g
Protein: 3 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 250 mg
Fiber: 2 g
Exchanges per serving: 1 1/2 vegetable, 1/2 fat
Carbohydrate choices: 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Bow tie pasta with arugula and Feta

Preparation time: 15 minutes
Cooking time: 15 minutes

8 ounces uncooked bow tie pasta
1 pint grape (or cherry) tomatoes, quartered
1/2 teaspoon salt
1/4 teaspoon coarse ground black pepper
2 teaspoons (or 2 cloves) minced garlic
2 tablespoons olive oil
2 packed cups coarsely chopped arugula
4 ounces garlic-herb Feta cheese (or plain Feta), crumbled

Cook pasta according to package directions, omitting any salt. Meanwhile, place quartered tomatoes in a bowl, sprinkle evenly with salt and pepper and toss to coat; set aside. In a small, nonstick skillet, sauté garlic in olive oil for 2–3 minutes. Drain cooked pasta and place in serving dish. Add tomato mixture, arugula, and Feta cheese; toss to mix. Drizzle with warm olive oil mixture and toss again to coat.

Yield: 9 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 162
Carbohydrate: 21 g
Protein: 6 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 280 mg
Fiber: 1 g
Exchanges per serving: 1 starch, 1 vegetable, 1 fat
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Balsamic-basil sliced tomatoes

Preparation time: 10 minutes

2 medium ripe tomatoes (about 4 ounces each) or 1 large tomato (about 8 ounces)
1 teaspoon olive oil
1 tablespoon balsamic vinegar
1/8 teaspoon coarse ground black pepper
1/4 cup snipped fresh basil
2 tablespoons finely crumbled garlic-herb Feta cheese (plain Feta can be substituted)

Slice tomatoes and lay on a serving platter. Drizzle evenly with olive oil and balsamic vinegar. Sprinkle evenly with cracked pepper, snipped basil, and cheese. Divide into 4 equal portions and serve right away.

Yield: 4 servings
Serving Size: 1/4 of the recipe

Nutrition Facts

Per Serving:
Calories: 38
Carbohydrate: 4 g
Protein: 1 g
Fat: 2 g
Saturated fat: 1 g
Sodium: 60 mg
Fiber: 1 g
Exchanges per serving: 1 vegetable, 1/2 fat
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Asparagus with mustard vinaigrette

Preparation time: 20 minutes

1 pound fresh asparagus, preferably thin spears
2 teaspoons Dijon-style mustard
3 tablespoons red wine vinegar
1 teaspoon granulated sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon minced fresh parsley
2 tablespoons olive oil

Wash asparagus and trim the ends. If stems are tough, remove the outer layer with a vegetable peeler. Drop asparagus into boiling water and cook approximately 8 minutes or until desired texture is reached; drain. Measure mustard into a bowl. Whisk in vinegar, sugar, salt, pepper, and parsley. Whisk in olive oil until mixture is blended. Pour over cooked asparagus. Serve warm.

Yield: 6 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 56
Carbohydrate: 3 g
Protein: 1 g
Fat: 5 g
Saturated fat: <1 g
Sodium: 121 mg
Fiber: 1 g
Exchanges per serving: 1 vegetable, 1 fat
Carbohydrate choices: 0

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Tuscan white bean and spinach soup

Preparation time: 25 minutes

1 teaspoon olive oil
1/2 medium onion, chopped
1/2 cup chopped celery
1 clove garlic
1/4 teaspoon black pepper
1/4 teaspoon thyme
1 can (15 ounces) white beans (cannellini) with liquid
1 cup low-sodium, fat-free chicken broth
1 cup water
2 cups packed fresh spinach leaves, rinsed, drained, and sliced
1 teaspoon lemon juice

In a large pot, add olive oil and heat over medium setting. Add onion, celery, garlic, pepper, and thyme. Sauté until vegetables are tender. Stir in beans, chicken broth, and water and cover. Bring to a simmer and cook for 30 minutes. Remove 1 cup of bean/vegetable mixture and set aside. Pour remaining soup in small batches into a blender or food processor and puree until smooth. Pour pureed soup and reserved bean and vegetable mixture back into the pot with spinach and lemon juice and simmer for an additional 10 minutes until the soup is hot and the spinach has wilted. (You may need to replace some water lost by evaporation—this recipe should make 4 cups of soup.)

Yield: 4 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 127
Carbohydrate: 21 g
Protein: 8 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 218 mg
Fiber: 10 g
Exchanges per serving: 1 starch, 1/2 very lean meat, 1 vegetable
Carbohydrate choices: 1 1/2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Tangy gazpacho

Preparation time: 40 minutes
Chilling time: 2 hours

4 large tomatoes (about 2 pounds), peeled, seeded, and coarsely chopped
1 green bell pepper, seeded and coarsely chopped
1 large cucumber (about 12 ounces), peeled, seeded, and coarsely chopped
1 cup chopped purple onion
3 cloves garlic
1/4 cup red wine vinegar
1 tablespoon canola or corn oil
2 tablespoons mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco)
3/4 teaspoon salt

Garnish:
1 tomato, seeded and finely chopped
1/2 yellow pepper, seeded and finely chopped
3 green onions, finely chopped
1/2 cucumber, peeled, seeded, and finely chopped
1/4 cup finely chopped fresh parsley

Place tomatoes, pepper, cucumber, onion, garlic, vinegar, oil, hot sauce, and salt in blender or food processor. Cover and process until smooth (you may have to process in two batches). Transfer to a serving bowl, cover, and chill at least two hours before serving to allow the flavors to blend. Sprinkle with vegetable garnish before serving. (Chopped vegetable garnish may be stored in a zip-top bag).

Yield: 6 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 95
Carbohydrate: 14 g
Protein: 3 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 540 mg
Fiber: 2 g
Exchanges per serving: 3 vegetable, 1/2 fat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Slow-cooked Southwestern chicken chili

Preparation time: 25 minutes

1 1/2 medium onions, chopped
3 medium plum tomatoes, chopped
2 cloves garlic, minced
2 cups fat-free, low-sodium chicken broth
2 cups shredded, cooked chicken breast
1 can (15 ounces) kidney beans with liquid
1 can (15 ounces) sweet corn with liquid
1 small can (6 ounces) tomato paste
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon dried oregano
1/2 cup chopped cilantro (optional)

In a slow cooker or Crock-Pot, add all ingredients except cilantro, combine well, and turn on high setting for two hours. Reduce to low setting and cook for additional 5 hours, stirring occasionally, until vegetables are tender. Ladle into soup bowls and garnish each serving with 2 tablespoons chopped cilantro (optional). Serve immediately.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 174
Carbohydrate: 24 g
Protein: 16 g
Fat: 2 g
Saturated fat: 0 g
Sodium: 79 mg
Fiber: 4 g
Exchanges per serving: 1 1/2 starch, 1 1/2 very lean meat
Carbohydrate choices: 1 1/2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Roasted squash bisque with pistachios

Preparation time: 35 minutes

1 winter squash (Hubbard, butternut, or acorn), approximately 2 pounds
2 cups fat-free, low-sodium chicken broth
2 tablespoons roasted pistachio nuts (without shells)
1/4 teaspoon black pepper
1/2 teaspoon allspice
1 can (5 ounces) fat-free evaporated milk

Preheat oven to 375°F. Cut the squash in half and scoop out seeds. Place squash halves on baking sheet, cut-side down. Prick the skin of the squash with a sharp knife. Bake for approximately one hour until flesh is tender. Cool slightly. Scoop out 3 cups of cooked squash and place it in a blender or food processor. (Save any extra squash for another use.) Add some of the chicken broth to aid in blending. Sprinkle pistachio nuts, pepper, and allspice into the food processor or blender. Process until smooth and nuts are ground. When squash is smooth, pour into a large saucepan with remaining broth. Heat over low heat, stirring constantly until mixture comes to a slow boil. Stir in evaporated milk and continue to heat until soup bubbles and is heated through. Serve immediately.

Yield: 4 1/2 cups
Serving Size: 3/4 cup

Nutrition Facts

Per Serving:
Calories: 74
Carbohydrate: 15 g
Protein: 3 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 71 mg
Fiber: 3 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Quick chicken noodle soup

Preparation time: 5 minutes
Cooking time: 20 minutes

2 cans (14.5 ounces each) 50% less sodium, fat-free chicken broth
3 cups water
1 1/2 teaspoons salt-free herb seasoning (such as Spice Islands Salt-Free Original Seasoning or Mrs. Dash)
2 teaspoons instant minced onions
2 cups uncooked, cholesterol-free egg noodles
1 can (10 ounces) 96% fat-free chunk chicken in water
1 can (15 ounces) no-salt-added mixed vegetables, drained
Black pepper to taste

Place broth, water, salt-free seasoning, and instant minced onions in a 2-quart pan and bring to a boil over high heat. Reduce heat to medium and add noodles; cook until tender (approximately 6–8 minutes). Drain and flake chicken; stir into soup along with vegetables. Season with black pepper to taste. Heat through.

Yield: 9 1/2 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 89
Carbohydrate: 10 g
Protein: 10 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 284 mg
Fiber: 2 g
Exchanges per serving: 1/2 starch, 1 nonstarchy vegetable, 1 very lean meat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Puerto Rican small red bean stew

Preparation time: 25 minutes
Soaking time: 8–12 hours
Cooking time: 1 1/2 hours

1 pound dried small red beans
2 quarts water
1 1/4 cups cubed, fresh calabaza or pumpkin (may substitute canned pumpkin)
1/4 cup tomato sauce, unsalted

Sofrito:
1 teaspoon vegetable oil
2 ounces extra-lean cured ham, chopped finely
1 onion, chopped finely
1 green pepper, chopped finely
3 sweet chilies, chopped finely
2 cloves garlic, minced
1/4 cup fresh cilantro leaves
1/2 teaspoon dried oregano, crushed

Rinse and drain dried red beans. Place in a pot, cover with water, and soak for 8–12 hours. Drain beans and place in a large, heavy pot with 2 quarts water. Add calabaza or pumpkin, cover pot, and bring to a boil. Continue to boil over medium heat for 1 hour. If using fresh pumpkin, slightly mash the pumpkin. To prepare sofrito, heat vegetable oil in a heavy pot. Add all sofrito ingredients and sauté for approximately 10 minutes, stirring occasionally. Add sofrito and tomato sauce to cooked beans and pumpkin mixture. Cook for an additional 30 minutes to allow mixture to thicken, stirring occasionally. May need to add additional water, as mixture should be moist.

Yield: 9 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 203
Carbohydrate: 36 g
Protein: 13 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 81 mg
Fiber: 9 g
Exchanges per serving: 2 starch, 1 nonstarchy vegetable, 1 very lean meat
Carbohydrate choices: 2 1/2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Pigeon pea gumbo

Preparation time: 20 minutes
Cooking time: 30 minutes

Sofrito:
2 ounces extra-lean, cured ham, chopped finely
1 teaspoon vegetable oil
1 tablespoon achiote coloring (if not available, may substitute 1 teaspoon vegetable oil mixed with 1 teaspoon paprika or 1/4 teaspoon saffron)
1/2 teaspoon whole dried oregano, crushed
2 cloves garlic, minced
1 green pepper, chopped finely
sweet chilies, seeded and chopped finely
1/4 cup fresh cilantro leaves
1 fresh tomato, chopped

6 Spanish olives stuffed with pimientos
1 tablespoon capers
1/4 cup tomato sauce, unsalted
1 can (15 ounces) pigeon peas, unsalted
1 1/2 cups long-grain rice
5 cups water

In a large, heavy pot, make sofrito by browning ham in vegetable oil over medium heat. Add achiote, oregano, garlic, green pepper, chilies, cilantro, and tomato. Cook and stir for 10 minutes. Add olives, capers, and tomato sauce to the sofrito. Add pigeon peas (undrained), rice, and water. Reduce heat to low and simmer for approximately 20 minutes uncovered until rice is tender, stirring occasionally. Consistency should be moist; may need to add additional water during the cooking process. Serve immediately.

Yield: 12 servings
Serving Size: 2/3 cup

Nutrition Facts

Per Serving:
Calories: 136
Carbohydrate: 27 g
Protein: 5 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 99 mg
Fiber: 3 g
Exchanges per serving: 1 1/2 starch, 1 non-starchy vegetable
Carbohydrate choices: 2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Indian summer stew

Preparation time: 15 minutes
Cooking time: 50 minutes

6 new red potatoes (about 3/4 pound)
2 tablespoons olive oil
2 cloves garlic, minced
2 medium onions, chopped
1/2 teaspoon chili powder
1 teaspoon cumin
1 teaspoon thyme
1 teaspoon basil
1 teaspoon oregano
1 small eggplant, chopped into bite-size chunks
3 medium tomatoes, chopped
2 green bell peppers, sliced into strips
1/2 pound green beans, trimmed and cut into bite-size pieces
2 yellow squash, sliced
4 tablespoons tomato paste
2 cups corn
2 teaspoons caraway seeds
1/2 teaspoon black pepper

In a medium saucepan, boil unpeeled potatoes in water until tender, about 15 minutes. Drain and set aside. In a large soup pot or kettle, heat oil over medium-high heat. Add garlic and sauté 1 minute. Add onions, chili powder, cumin, thyme, basil, and oregano. Stir. Add eggplant and tomatoes; simmer 10 minutes. Add pepper strips and green beans; simmer 10 minutes. Cut potatoes into bite-size pieces and add to pot. Add squash, tomato paste, corn, caraway seeds, and pepper. Stir well and cook over low heat 10 to 15 minutes longer until vegetables are tender but not mushy. Serve hot.

(Serving note: 2 to 3 cups of cooked diced chicken or turkey may be added during the last 10 to 15 minutes of cooking time, if desired. Nutrition analysis does not include the added poultry.)

Yield: about 12 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 105
Carbohydrate: 20 g
Protein: 3 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 25 mg
Fiber: 4 g
Exchanges per serving: 1 starch, 1 vegetable
Carbohydrate choices: 1

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Holiday turkey noodle soup mix

Preparation time: 15 minutes
Cooking time: 25 minutes

1 cup dry medium egg noodles
1 tablespoon dried minced onion
1 1/2 tablespoons sodium-free chicken bouillon granules
1/4 teaspoon black pepper
1/8 teaspoon celery seeds
1/4 teaspoon dried thyme
1/8 teaspoon garlic powder
1/2 teaspoon salt
1 bay leaf

Place all ingredients in a bowl and stir to combine. Store in an airtight container.

Instructions to write on gift tag:
Holiday Turkey Noodle Soup
1 package Holiday Turkey Noodle Soup Mix
2 stalks celery, finely diced (about 1/2 cup)
3/4 cup chopped carrot
8 cups water
2 cups (approximately 9 ounces) cooked, diced turkey breast (cooked chicken breast may be substituted)

In a large pan, combine 1 package Soup Mix, celery, carrot, and water; stir to mix. Bring to a boil over high heat, reduce to medium heat, and simmer for 15 minutes. Discard the bay leaf. Stir in turkey and simmer an additional 5 minutes.

Yield: 10 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 65
Carbohydrate: 7 g
Protein: 8 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 147 mg
Fiber: <1 g
Exchanges per serving: 1/2 starch, 1/2 very lean meat
Carbohydrate choices: 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Hearty vegetable chili

Preparation time: 45 minutes

1 tablespoon olive or canola oil
1 1/2 cups chopped onion
2 large cloves garlic, chopped
1 medium green pepper, chopped
2 tablespoons drained, canned mild chili peppers, chopped
1 can (28 ounces) whole tomatoes
1/8 teaspoon ground cloves
1/4 teaspoon ground allspice
2 tablespoons chili powder
2 teaspoons oregano
2 tablespoons brown sugar
1 cup drained, cooked or canned kidney beans
1 cup drained, cooked or canned pinto beans

Heat oil in a large, heavy saucepan. Add chopped onion, garlic, green pepper, and chili peppers and sauté until soft. Add the tomatoes, spices, oregano, and sugar. Gently stir in beans. Bring mixture to a boil. Reduce heat, cover, and simmer for at least 30 minutes.

Yield: 4 servings
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 260
Carbohydrate: 46 g
Protein: 5 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 740 mg
Fiber: 12 g
Exchanges per serving: 3 starch, 1 fat, 1 vegetable
Carbohydrate choices: 3

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Hearty split pea and rice soup

Preparation time: 15 minutes
Cooking time: 1 to 1 1/2 hours

1 tablespoon vegetable oil
1 onion, chopped
2 carrots, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 to 2 teaspoons curry powder, to taste
2 cups split peas
1 cup uncooked brown rice, rinsed
8 cups water
1 bay leaf
1/2 teaspoon pepper
1/2 teaspoon salt

Heat oil in large kettle and sauté onion, carrots, celery, and garlic until tender. Stir in curry powder to taste. Add split peas, rice, water, and bay leaf. Bring to a boil; reduce heat and cover. Simmer for 1 to 1 1/2 hours or until peas and rice are tender. Add pepper and salt and serve hot.

Yield: about 14 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 131
Carbohydrate: 24 g
Protein: 6 g
Fat: 2 g
Saturated fat: <1 g
Sodium: 227 mg
Fiber: 2 g
Exchanges per serving: 1 1/2 starch
Carbohydrate choices: 1 1/2

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Good-for-you chicken noodle soup

Preparation time: 45 minutes

2 (8 ounces each) boneless, skinless chicken breasts
6 cups water
1 can (14 1/2 ounces) fat-free, 1/3-less-sodium chicken broth
1/3 cup finely diced carrot
1 cup diced onion (approximately 1/2 large onion)
1/2 cup finely diced celery
1 teaspoon dried parsley
1 teaspoon garlic powder
1/2 teaspoon poultry seasoning
1/2 teaspoon salt
1/8 teaspoon black pepper
4 ounces dry angel hair pasta (break noodles in half)

Place chicken, water, broth, carrot, onion, and celery in a one-gallon pot and bring to a boil. Cook until chicken is no longer pink (about 15 minutes). Remove chicken and skim any fat from broth (or refrigerate broth for 2 to 3 hours and then skim fat). Dice chicken into bite-size pieces. Return chicken to the skimmed broth along with all remaining ingredients. Place over high heat and return to a boil. Reduce heat to medium-high and boil gently until pasta is cooked (3 to 5 minutes). Serve right away; the pasta will continue to absorb liquid if the soup is left simmering.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 151
Carbohydrate: 10 g
Protein: 21 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 276 mg
Fiber: <1 g
Exchanges per serving: 1/2 starch, 3 very lean meat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Hearty lentil soup mix

Preparation time: 10 minutes
Cooking time: 1 1/2 hours

3/4 cup uncooked fusilli macaroni (small twist macaroni)
3/4 cup dried shiitake mushrooms, chopped or crumbled (approximately 1/2 ounce)
1/2 cup dry lentils
3 tablespoons grated Parmesan cheese (not refrigerated Parmesan cheese)
2 tablespoons dried minced onion
1/8 teaspoon garlic powder
2 tablespoons sodium-free chicken bouillon granules
2 teaspoons dried parsley
1 teaspoon crushed dried oregano

Layer ingredients in a pint jar, beginning with macaroni and ending with oregano. You may use a funnel with a 2-inch neck (like a canning funnel) to fill the jar more easily. Press down ingredients after each addition (all ingredients will fit). Seal jar lid tightly.

Yield: 1 pint jar of mix

Instructions to write on gift tag:
Hearty Lentil Soup

1 pint jar of Hearty Lentil Soup Mix
10 cups water
1/2 teaspoon salt

Combine contents of jar with water in a large pan. Stir to mix well. Bring to a boil over high heat. Reduce heat to medium, cover, and simmer 1 hour and 25 minutes, or until lentils are tender; stir occasionally. Before serving, stir in 1/2 teaspoon salt. If desired, simmer longer for thicker soup, or thin soup with water (particularly refrigerated leftovers).

Yield: 5 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 137
Carbohydrate: 25 g
Protein: 7 g
Fat: 1 g
Saturated fat: 1 g
Sodium: 294 mg
Fiber: 4 g
Exchanges per serving: 1 1/2 starch
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com