Recipes that Sneak In Veggies
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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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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.View the Recipe
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