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Diabetic Recipes - Vegetarian

Source: Vegetarian Times

Surprise Mashed "Potatoes"


4 c cauliflower florets
1 tbsp canola oil
2 tbsp fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper


Steam or microwave cauliflower until soft. Puree in a food processor, adding oil spray and half-and-half to taste. Season with salt and pepper, and serve.

Makes 4 Servings.

Nutrients Per Serving:
90 Calories
7 g Total Fat
0.5 g Saturated Fat
5 g Carbohydrate
2 g Protein
0 mg Cholesterol
60 mg Sodium
3 g Fiber


Vegetable Quiche Cups


3/4 c liquid egg substitute
3/4 c shredded reduced fat cheese
1/4 c diced onion
1/4 c diced green or red bell pepper
1 pkg (10 oz) frozen chopped spinach, thawed, drained and squeezed very dry
3 drops hot pepper sauce, optional


Preheat oven to 350 degrees. Line 12-cup muffin pan with foil-lined baking cups. spray cups with nonstick cooking spray and set aside. Or spray an 8-Inch pie plate with nonstick cooking spray, and set aside. Combine egg substitute, cheese, onions, peppers and spinach in mixing bowl, and stir well. Add hot pepper sauce. if using, and stir again. Divide mixture evenly among muffin cups, about 1/2 cup mixture per muffin cup, or scoop into pie pan and smooth out to fill pan. Bake for 20 minutes for muffin cups, or until knife inserted in center comes out clean. Bake 35 minutes for pie pan, or until knife inserted in center comes out clean. Remove from oven, and serve.

Makes 6 Servings.

Nutrients Per Serving:
70 Calories
3 g Total Fat
2 g Saturated Fat
4 g Carbohydrate
8 g Protein
10 mg Cholesterol
100 mg Sodium
2 g Fiber


Cheesy Frittata


2 tsp low-fat margarine
1/2 c diced onion
1/2 c diced red bell pepper
1/2 c diced zucchini
2 small plum tomatoes, diced
1 tbsp chopped fresh basil
Pinch freshly ground black pepper
1/2 c liquid egg substitute
1/2 c 1-percent cottage cheese
1/4 c fat-free evaporated milk
3/4 oz shredded low-fat Monterey jack cheese


Preheat broiler. Spray 10-inch skillet with nonstick cooking spray. Heat skillet over medium-low heat until hot. Melt margarine in skillet. Add onion, bell pepper and zucchini, and cook until vegetables are lightly browned, for 5 to 7 minutes. Stir in tomatoes, basil and black pepper. Increase heat to medium, and cook until flavors blend, for 3 minutes more, and remove from heat. Combine egg substitute, cottage cheese and milk in blender, and process until smooth. Pour egg mixture over vegetables. Cover, and cook over medium-low heat until bottom is set but top is still slightly runny, about 5 minutes. Place skillet under broiler, and cook until top is set, for 2 to 3 minutes. Sprinkle with cheese, and cook until cheese melts, for 2 to 3 minutes more. Remove from oven, and serve.

Makes 2 Servings.

Nutrients Per Serving:
210 Calories
7 g Total Fat
2.5 g Saturated Fat
15 g Carbohydrate
21 g Protein
10 mg Cholesterol
510 mg Sodium
2 g Fiber


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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

**Results not typical; your results may vary.

***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.