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Food > Free Diabetic Recipes > Side Dishes

Eggplant Curry – TypeFree Diabetes

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Eggplant Curry

Preparation Time: 45 minutes

Number of Servings:
6 Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 2 Tbsp, peanut oil
  • 1 Tbsp, mustard seeds
  • 2 Tbsp, sesame seeds
  • 2 tsp, ground cumin
  • 1-1/2 cups, chopped onion
  • 1-1/2 tsp, salt
  • 2 tsp, turmeric
  • 1/4 tsp, cayenne pepper (can add more if you like hot foods)
  • 2 medium eggplants (7 – 8 inches long, and 4 inches in diameter) cut into 1 inch
    cubes water as needed 2 cups,
  • frozen or fresh green peas
  • 1 small bunch fresh cilantro, minced
  • optional rice, cooked

Directions

  1. Heat oil over medium heat in a very large and deep skillet or Dutch oven
  2. Add mustard and sesame seeds, and cumin. SautŽ 5 minutes
  3. Add onion, salt, turmeric,
    and cayenne.
  4. Cook stirring occasionally for 8 – 10 minutes or until onions are
    translucent.
  5. Add eggplant. Cook covered stirring regularly, bringing bottom
    layer of eggplant to the top.
  6. Cook for 15 – 20 minutes or until eggplant is
    soft. You may have to add a little water if mixture gets too dry.
  7. Steam peas
    until they are just tender and bright green.
  8. Serve the curry mixture over rice,
    topped with peas and fresh minced cilantro.

Nutrition Facts



Serving Size:
1/6 recipe

Amount Per Serving Calories

310 Calories from Fat 70 % Daily Value (DV)*

Total Fat 8g 12%

Saturated Fat 1g 5%

Cholesterol 0mg 0% Sodium 450mg 19%

Total Carbohydrate
52g 17%

Dietary Fiber 4g 16%

Sugars 4g Protein 9g

Vitamin A 20% Vitamin C 25% Calcium 6% Iron 15% * Percent Daily Values are based
on a 2,000 calorie diet. Diabetic Exchange**
Fruit: 0   –Vegetables: 0    –Meat: 0   –Milk:
0   –Fat: 0  — Carbs: 0   –Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Chick-Peas with Sun-Dried Tomatoes – TypeFree Diabetes

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Chick-Peas with Sun-Dried Tomatoes

Preparation Time: 15 minutes

Number of Servings:
4 Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 1 red onion, small, sliced crosswise and separated into rings
  • 1/2 tsp rosemary, dried, crumbled
  • 1 medium tomato chopped
  • 2-1/2 cups chick-peas, canned, rinsed and drained
  • 1 Tbsp olive oil
  • 1/2 cup low-sodium vegetable stock
  • 1 Tbsp balsamic vinegar
  • 2 Tbsp sun-dried tomato bits


Directions

In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions
and rosemary; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir
in the vegetable stock and chopped tomatoes. Cook for 3 to 4 minutes, or until all
the liquid has evaporated. Stir in the chick-peas, tomato bits and vinegar; cook
for 1 to 2 minutes, or until heated through.


Nutrition Facts
Chick-Peas with Sun-Dried
Tomatoes

Serving Size 1/4 recipe

Amount Per Serving
Calories 200 Calories from Fat
50
  % Daily Value (DV)*
Total Fat 6g
9
%
 Saturated Fat 1g
3
%
 Trans Fat 0g
0
%
Cholesterol 0mg
0
%
Sodium 490mg
20
%
Total Carbohydrate 28g
9
%
  Dietary Fiber 7g
28
%
  Sugars 4g  
Protein 9g
Vitamin A
6
%
Vitamin C
15
%
Calcium
6
%
Iron
10
%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.


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Cauliflower with Parsley-Mustard Dressing – TypeFree Diabetes

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Cauliflower with Parsley-Mustard Dressing

Preparation Time: 15 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 2 garlic cloves, peeled
  • 2 Tbsp, Red Wine Vinegar
  • 1 tsp, Dijon Mustard
  • 1 tsp, Extra Virgin Olive Oil
  • 1 head cauliflower (1? pounds), cut into florets
  • 1 large red bell pepper, cut into slivers
  • 3 Tbsp, chopped parsley

Directions

  1. In a small saucepan of boiling water, blanch garlic for 2 minutes; drain.
  2. When cool enough to handle, mince and then transfer to large mixing bowl.
  3. Add vinegar and mustard; mix well to combine.
  4. Whisk in olive oil.
  5. In a covered vegetable steamer, steam cauliflower three to five minutes or until
    crisp-tender.
  6. Add to bowl along with bell pepper, and parsley, and mix well.
  7. Cover and refrigerate until serving time.

Nutrition Facts

Serving Size: 1/4 recipe

Amount Per Serving

Calories 60

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 60mg 3%

Total Carbohydrate 10g 3%

Dietary Fiber 5g 20%

Sugars 4g

Protein 3g

Vitamin A 50%

Vitamin C 260%

Calcium 4%

Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source 5 A Day for Better Health: cdc.gov


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Black Bean, Pasta, and Artichoke Heart Medley – TypeFree Diabetes

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Black Bean, Pasta, and Artichoke Heart Medley

Preparation Time: 30 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 1 tbsp olive oil
  • 1 cup green onions, sliced
  • 1/2 tsp oregano
  • 1/2 tsp basil
  •  1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp cayenne pepper
  •  1 garlic clove, minced
  • 2 1/4-1/2 oz cans no-added-salt whole tomatoes, undrained and chopped
  • 15 oz can black beans, rinsed and drained
  • 4 cups hot cooked pasta (any shape)
  • 14 oz can artichoke hearts, drained and quartered

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add green onions and sautŽ 5 minutes.
  3. Add oregano, basil, salt, peppers, garlic, and tomatoes; cover and simmer 10 minutes.
  4. Add beans; cover and simmer an additional 5 minutes.
  5. Combine bean mixture, hot cooked pasta, and artichoke hearts in a large bowl. Toss
    well.
  6. Serve warm or at room temperature.

Nutrition Facts

Serving Size: 1/12 of recipe

Amount Per Serving

Calories 120

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 3%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 330mg 14%

Total Carbohydrate 21g 7%

Dietary Fiber 3g 12%

Sugars 2g

Protein 5g

Vitamin A 4%

Vitamin C 15%

Calcium 4%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange
** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 1 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


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Autumn Vegetable Succotash – TypeFree Diabetes

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Autumn Vegetable Succotash

Preparation Time: 20 minutes

Number of Servings: 8 Cups of Fruits and
Vegetables Per Person: 3


Ingredients

  • 1/4 cup olive oil
  • 1 cup diced onion
  • 2 cloves garlic, finely chopped
  • 2 cups diced red bell peppers
  • 2 cups diced zucchini
  • 2 cups diced yellow summer squash
  • 3 cups frozen lima beans
  • 3 cups fresh or frozen corn kernels
  • 2 Tbsp coarsely chopped fresh sage

Directions

In a skillet over medium-high heat, add oil. Add onion; cook until translucent (2
minutes). Add garlic, bell peppers, zucchini, squash, lima beans, and corn. Season
as desired; cook, stirring, until vegetables are tender (10 minutes). Stir in sage,
and serve.


Nutrition Facts

Nutrition Facts
Autumn Vegetable
Succotash

Serving Size 1/8 recipe

Amount Per Serving
Calories 220 Calories from Fat
70
  % Daily Value (DV)*
Total Fat 8g
12
%
 Saturated Fat 1g
5
%
 Trans Fat 0g
0
%
Cholesterol 0mg
0
%
Sodium 40mg
2
%
Total Carbohydrate 35g
12
%
  Dietary Fiber 7g
28
%
  Sugars 6g  
Protein 8g
Vitamin A
30
%
Vitamin C
150
%
Calcium
4
%
Iron
10
%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.



Read More