Side Dishes

Here are six side dishes that will help round out many a meal, including Steamed Greens with Ginger and Water Chestnuts and Light Spinach Salad. Enjoy!

ROASTED GREEN BEANS WITH SESAME SEEDS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.

Ingredients

1 pound green beans, trimmed

1 teaspoon canola oil

2 teaspoons sesame seeds

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.

Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1 Vegetable

GREEN BEANS WITH TOASTED NUTS

Recipe Yield: Yield: 4 servings

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts

Ingredients

1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped peeled hazelnuts or walnuts

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Vegetable, 1 Fat

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Recipe Yield: Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts

Ingredients

3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed

1 tsp. peeled, finely-minced fresh ginger

1 tsp. finely-minced fresh garlic

1/2 Tbsp. sesame seed oil, or as needed

1/2 cup diced canned water chestnuts (rinsed and drained)

Salt and freshly-ground black pepper

Directions

Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Notes:

Less than 1 g. saturated fat and 1 g. dietary fiber

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

CHICKPEA SALAD

Recipe Yield: Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g

Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat

TERIYAKI SESAME VEGETABLES

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic

1 tablespoon soy sauce

1 tablespoon rice wine vinegar or white wine vinegar

1/2 teaspoon minced gingerroot

1/2 teaspoon sesame oil

1 tablespoon water

1 tablespoon brown sugar

1-1/2 teaspoons vegetable oil

Directions

Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

LIGHT SPINACH SALAD

Recipe Yield: Yield: 2 servings

Source: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad

Ingredients

4 cups torn fresh spinach

4 ounces cooked boneless skinless chicken breast, cubed

1 medium orange, peeled, seeded, and sectioned

1/2 cup sliced mushrooms

1 small onion, sliced

2 ounces Cheddar cheese, cubed or in strips

2 tablespoons reduced-fat salad dressing

Directions

Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.

Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit