Side Dishes

There are days when it seems easy enough to come up with a main dish for dinner. But coming up with a side-dish can be a little trickier. Hamburgers and fries, hot dogs and beans, steak and baked potatoes are easy enough, but other meals...maybe not.

Here are six side dishes to help you through those tricky times, including Spicy Greens and Seasoned Eggplant Saute. Enjoy!

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

CRANBERRY NUT BREAD

Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices

Source: Cinnamon Hearts Newsletter

View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread

Ingredients

2 cups all-purpose flour

1 cup whole wheat flour

1-1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed or 4 large egg whites

1-1/4 cups skim milk

1/3 cup vegetable oil

Wax paper

Directions

Preheat oven to 350F degrees.

Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.

Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat

SEASONED EGGPLANT SAUTE

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

1/2 cup reduced-sodium vegetable, or chicken broth

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

SESAME SOBA NOODLES

Recipe Yield: Serves: 6

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.

Ingredients

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles

6 tablespoons Chicken Broth

1 garlic clove, minced

1/4 teaspoon gingerroot

1 tablespoon fresh lime juice

2 tablespoon tahini (sesame butter) or peanut butter

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

Dash red (cayenne) pepper

Pinch salt

3 tablespoons warm water

3 green onions, chopped

1 teaspoon toasted sesame seeds

Directions

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g

Diabetic Exchanges: 2 Starch/Bread

CORN AND BLACK BEAN SALAD

This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”

Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.

Source: NPB

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.

Ingredients

1 (15-oz.) can cooked black beans, drained

1 (10-oz.) can corn kernels, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, sliced

2 tablespoon minced parsley

1 tablespoon vegetable oil

2 tablespoons lime juice

Freshly ground black pepper, to taste

Directions

In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.

Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams

Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat