Just because you are diabetic doesn’t mean you have to give up baked beans! Here is a recipe for quick and easy Boston-style baked beans just for you. Other vegetable recipes follow; all are suitable for diabetics.
EASY BOSTON-STYLE BAKED BEANS
4 cans navy beans, drained, reserving 1 1/4 cups liquid
1/2 lb bacon, fried and chopped, reserving half the fat
1 medium onion, chopped
1/4 cup yellow mustard
1/3 cup Splenda, granulated
2 tbsp molasses
Preheat oven to 350 degrees. Cook onion in the bacon fat until translucent. Stir in the beans and remaining ingredients. Pour into a 3-quart baking dish. Bake for 45 minutes.
18 servings at 9g protein, 21 g carbs and 3 g sugar each.
1 1/2 lbs cauliflower cut into large florets
3 cloves garlic
2 cans low-sodium chicken broth
1/8 tsp salt
dash fresh-ground black pepper
2 tbsp chopped chives
In a large saucepan, combine cauliflower, garlic and broth. Be sure cauliflower is completely covered by liquid, adding water if necessary. Bring to a boil, reduce heat to medium-low and simmer until cauliflower is tender, about 12-14 minutes. Reserve 2 tablespoons of cooking liquid and drain remaining liquid off cauliflower. Transfer cauliflower and garlic to a food processor and process until smooth, gradually pulsating in the reserved liquid as needed to moisten the mixture. Season with salt and pepper. Top with chives. Serve warm.
A 1/2 cup serving of this recipe has 6 grams carbs and 4 grams protein making it a good diabetic choice.
2 tbsp extra-virgin olive oil
1 1/2 cup chopped onion
1/2 tsp ground ginger
1/4 to 1/2 tsp curry powder depending on your taste
1/4 tsp salt
1 lb plum tomatoes, coarsely chopped
3/4 cup chicken broth
3/4 lb fresh grean beans, washed, trimmed and cut into pieces
1 lb yellow squash, cut into 3/4-in thick pieces
Heat oil in large, deep skillet over medium heat. Add onions and cook just until onions are softened. Add ginger, curry and salt. Cook for two minutes. Add tomatoes, stirring until they are coated with the spices. Add broth and bring mixture to a boil. Reduce heat to medium-low. Stir beans into mixture and cook approximately 10 minutes until beans are just tender. Add squash to skillet, cover and simmer until squash is tender but still holds its shape, about 8 minutes.
The chicken broth with these vegetables gives them a protein balance.