Scrumptious Sides

Any-Day’s-a-Holiday Sweet Potatoes

Servings= 1

Ingredients

1 Tbsp. dried cranberries

1 3-oz raw sweet potato, peeled and slice
¼ cup unsweetened apple juice
¼ medium apple, cored and diced
Dash cinnamon
Dash nutmeg

Directions

Mix all ingredients in a small microwavable dish.
Cover and microwavable on high for about 5 minutes until the sweet potato is tender, stirring once or twice while cooking.

For 1 serving: Calories: 121 Total Fat: 0 g Total Carbohydrate: 29 g Protein: 1 g Sodium: 24 mg

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

Cranberry Compote

Servings= 1

Ingredients

¼ cup canned whole-berry cranberry sauce
½ ripe pear, peeled and cut into ½-inch pieces
2 dried apricot halves, chopped
½ cup unsweetened orange juice
2 dashes ground nutmeg
2 dashes ground cinnamon
½ tsp vanilla extract
1 Tbsp low-fat vanilla yogurt

Directions

Cook all ingredients except the yogurt in a small saucepan over low heat for about 15 minutes or until the pears are slightly soft.
Pour into a small serving dish. Garnish with yogurt and serve.

For 1 serving: Calories: 231 Total Fat: 1 g Total Carbohydrate: 57 g Protein: 2 g Sodium: 27 mg

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

Fast Spanish Rice

Servings= 1

Ingredients

½ cup instant cooked rice
2 Tbsp. salsa
1/8 tsp cayenne pepper
2 tsp water
2 tsp chopped green chili
1 Tbsp. chopped green onion

Directions

Combine all the ingredients in a small bowl. Heat in a microwave- safe dish on high for 2 minutes or until hot, or heat in a conventional saucepan over medium heat.

Serves immediately. Garnish with 2 teaspoon chopped black olives, if desired.

For 1 serving: Calories: 191 Total Fat: 0 g Total Carbohydrate: 42 g Protein: 4 g Sodium: 86 mg

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

Black-Eyed Peas with Canadian Bacon

Servings= 8

Ingredients

½ lb. dried black-eyed peas, sorted for stones and rinsed

2 ounces Canadian bacon
1 medium onions
1 ribs celery
3-ounces can no-salt-added tomato paste
½ small bay leaf
½ medium clove garlic, chopped or ½ tsp. bottled minced garlic
½ tsp cayenne
Pepper to taste

Directions

Put peas in a large saucepan and all water to cover. Soak for 45 minutes.

Meanwhile, dice Canadian bacon and chop onions and celery.
Drain peas and return them to saucepan. Add just enough fresh water to cover.
Add all other ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, covered, for 3 hours, or until tender.

For 1 serving: Calories: 105 Total Fat: 1 g Total Carbohydrate: 18 g Protein: 7 g Sodium: 86 mg

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

Collard Greens

Servings= 4

Ingredients

2 lb. collard greens
1 ½ cups reduced-sodium, reduced-fat chicken broth
1 medium onions, chopped
1 ½ whole garlic cloves, crushed
½ tsp red pepper flakes
½ tsp black pepper

Directions

Wash and cut the collard greens and place them on a large stockpot. Add the remaining ingredients and enough water to cover.

Cook until tender, stirring occasionally, about 3 ½ hours. The flavors will blend even more if you let the greens sit after cooking.

For 1 serving: Calories: 78 Total Fat: 0 g Total Carbohydrate: 16 g Protein: 4 g Sodium: 240 mg

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

Garlic Mashed Potatoes

Servings= 3

Ingredients

2 medium potatoes, peeled, and cubed

3 ½ cloves garlic, minced
1/8 cup nonfat milk, heated
1/8 cup fat-free sour cream
1 Tbsp. reduced-fat margarine
Salt to taste (optional)
Pepper to taste (optional)

Directions

Boil the potatoes over medium heat until tender and drain them.

Add the garlic and mash the potatoes. Add the milk, sour cream, margarine, salt, and pepper and mix well until smooth.

For 1 serving: Calories: 99 Total Fat: 2 g Total Carbohydrate: 18 g Protein: 3 g Sodium: 61 mg

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

Corn Bread

Servings= 4

Ingredients

½ cup yellow cornmeal

¼ cup flour
1 tsp baking powder
¼ tsp salt
¾ cup nonfat milk
½ cup egg substitute
½ Tbsp. canola oil

Directions

Heat the oven to 425°F. In a large bowl, mix the dry ingredient together. Add the milk, egg substitute, and oil to the dry ingredient and mix well.

Pour the batter into a 13 x 9-inch nonstick loaf pan and bake for 30 minutes.

For 1 serving: Calories: 142 Total Fat: 2 g Total Carbohydrate: 23 g Protein: 7 g Sodium: 315 mg

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.