Side Dishes

Green Beans and Glazed Onions

(makes 10 servings)

• 1 10-oz. bag frozen baby pearl onions
• 2 pounds fresh green beans, trimmed
• 2 Tbsp. reduced-fat margarine
• 1 Tbsp. balsamic vinegar

Cook onions, according to package directions, until tender. Drain and keep warm. Cook green beans in a large nonstick skillet in water to cover until crisp tender, about 5 minutes. Drain and keep warm. In same skillet, melt margarine over medium heat. Add balsamic vinegar and onions. Toss to glaze. Add green beans and gently mix to combine. Transfer to a serving dish and serve hot.

Per serving: 60 calories (21% calories from fat), 2 g protein, 2 g total fat (0.3 g saturated fat), 11 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 37 mg sodium

Diabetic exchanges: 1/2 carbohydrate (2 vegetable), 1/2 fat

Sautéed Broccoli

(makes 4 servings)

• 2 pounds broccoli
• olive oil cooking spray
• 2 cloves garlic, sliced thin
• 2-4 Tbsp. water
• freshly ground pepper

Cut the broccoli into 1 inch florets. Trim the stems and cut into 1/4 inch slices. Coat a non-stick skillet with cooking spray. Add the garlic and sauté until it begins to brown. Add the broccoli and 2 tablespoons water. Stir and cook for 5 minutes, adding another tablespoon or two of water if it evaporates before the broccoli has cooked through. Sprinkle with pepper and serve.

Per serving: 66 calories (9% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 12 g carbohydrates, 7 g dietary fiber, 0 cholesterol, 62 mg sodium

Diabetic exchanges: 1 carbohydrate (2 1/2 vegetable)

Carrot Cake

(makes 20 servings)

• refrigerated butter-flavored cooking spray
• 2 large egg whites, at room
• temperature
• 1/2 cup plain nonfat yogurt
• 3 tablespoons canola oil
• 1/2 cup unsweetened applesauce
• 1/3 cup dark brown sugar, packed
• 2 teaspoons vanilla extract
• 2 1/2 cups unbleached all-purpose flour
• 2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1 cup shredded carrots
• 4 oz. unsweetened crushed pineapple with juice
• 1/4 cup dark raisins

Preheat the oven to 400 °F. Position the top rack in the center of the oven. Lightly coat a 9 inch bundt pan with cooking spray. Dust with flour and tap out excess. In a large bowl, whisk together the egg whites, yogurt, oil, applesauce, brown sugar, and vanilla. On a piece of waxed paper, sift together the flour, baking powder, baking soda, salt (if using), cinnamon, and nutmeg. Gradually add to egg-applesauce mixture, stirring until incorporated. Stir in the carrots. Drain and reserve the juice from the pineapple. Stir the drained pineapple and raisins into the cake batter. Spoon the batter into the prepared pan, smoothing the top with the back of a spoon. Bake for 40 to 45 minutes, until a tester inserted in the center comes out clean. Cool in the pan on a rack for 10 minutes. Slide a thin knife around the edges and center of the cake to loosen it from the pan. Invert onto a rack to cool. When ready to serve, transfer cake to a serving platter.

Per serving (cake only): 103 calories (20% calories from fat), 3 g protein, 2 g total fat (0.2 g saturated fat), 19 g carbohydrate, 1 g dietary fiber, 123 mg sodium

Diabetic exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch)

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