Recipes that Sneak In Veggies

We show you how to transform your vegetables from bland to brilliant. Each of these veggie-rich dishes fits into a diabetic diet and is loaded with color, nutrients, and fabulous flavor. Best of all, low-calorie vegetables let you add more food to your plate!

Mushroom-Sausage Flatbreads

Pizza doesn't have to be topped with greasy pepperoni to be delicious. Our easy-to-make, diabetes-friendly flatbreads are topped with flavorful mushrooms, tomatoes, peppers, and onions.

Veggie Tip: Cooking tomatoes pumps up their health benefits. Heat releases lycopene, a powerful antioxidant.

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Chicken Taco Casserole

Sweet pepper and spinach bring lots of vitamins A and C to this Tex-Mex layered meal-in-a-dish.

Veggie Tip: One serving of the casserole gives you almost 70 percent of your daily vitamin C.

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Quick Shrimp Jambalaya

Collard greens -- an excellent source of vitamins A, C, and K -- gives this classic Cajun favorite a delicious nutrition boost.

Veggie Tip: Collard greens, like all dark leafy greens, is a surprisingly good source of calcium.

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Grilled Garden Burgers

The veggies both in and on each juicy burger make this diabetes-friendly dish a delicious way to reach that goal of five vegetable servings a day.

Veggie Tip: The carrots, spinach, and tomatoes in this burger provide more than 60 percent of your daily vitamin A.

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Layered Vegetable Bake

Perk up family meals by replacing ordinary spuds with this colorful roasted combo of Yukon gold potatoes, carrots, beets, and zucchini.

Veggie Tip: All four veggies in this dish are rich sources of potassium, which is important for heart and kidney health.

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Mediterranean Stuffed Chicken

Red sweet peppers, green onions, and artichoke hearts give grand flavor to ordinary chicken breasts in this diabetes-friendly dinner dish.

Veggie Tip: Raw and frozen artichokes fit perfectly into diabetic diets. The veggies are low in calories and carbs, and are virtually fat free. Plus, they help fill you up.

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Five-Minute Pilaf

Dress up brown rice with frozen veggies, reduced-fat pesto, and a sprinkling of nuts for an eye-catching and nutritious side dish to go with your favorite meat, poultry, or fish.

Veggie Tip: Short on time? Toss your chopped veggies in a little olive oil and balsamic vinegar and roast in a 375-degrees-Fahrenheit oven until the vegetables are tender and lightly browned.

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Saucy Beans with Tomatoes

This Asian-seasoned bean-and-pepper side dish is a nutrition bargain -- it's low in calories and fat, yet it has lots of fiber and vitamin C.

Veggie Tip: Caramelize onions (cook for a long time over low heat until golden) to bring rich sweetness to standard steamed broccoli, vegetable casseroles, and stir-fries.

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Southwest Pasta Salad

Your family will enjoy eating veggies with this scrumptious dish that showcases multigrain pasta with five vegetables and a spinach pesto.

Veggie Tip: Use chile flakes, cumin, and other herbs and spices to add pizzazz without extra sodium.

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Vegetable Carb Counts

Every diabetic meal plan has room for plenty of veggies. But remember, some vegetables have more carbohydrate than others. Take a look at how some popular veggies stack up cup for cup.

  • Corn (yellow) ...29 g
  • Potato (with skin) ...26 g
  • Peas...21 g
  • Squash (acorn)...15 g
  • Carrots ...12 g
  • Onion (sliced) ...11 g
  • Green beans ...8 g
  • Tomato... 7 g
  • Broccoli ...6 g
  • Green sweet pepper (sliced) ...4 g
  • Celery ...3 g
  • Romaine lettuce ...2 g
  • Spinach ...1 g

All values based on 1 cup of raw vegetables. Source: USDA Nutrient Data Laboratoy

See 8 more delicious ways to add veggies to meals.

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