Chapter 12

Vegetables

IN THIS CHAPTER

Understanding the difference between starchy and nonstarchy vegetables

Making delicious dishes that will get you excited about eating vegetables

Vegetables are an essential part of a healthy diet. They provide fiber, vitamins, and other beneficial nutrients but are generally low in calories. There are two types of vegetables: nonstarchy vegetables (which are relatively low in carbohydrate) and starchy vegetables (which are higher in carbohydrate). Nonstarchy vegetables — such as tomatoes, onions, mushrooms, carrots, broccoli, peppers, and green beans — are the best vegetable choices for people with diabetes. They nourish the body, and you should include several servings of these vegetables in your meal plan. Starchy vegetables — such as white potatoes, sweet potatoes, corn, and green peas — still have nutritional benefits but should be enjoyed in moderation. For more information on starchy and nonstarchy vegetables, see Chapter 1.

If you’re not used to eating a lot of vegetables, don’t be intimidated. Incorporating vegetables into your meal plan doesn’t mean you have to eat a lot of salads and bland steamed veggies. The recipes in this chapter combine delicious ingredients with healthy cooking methods to enhance the natural flavors of nonstarchy vegetables, creating incredibly satisfying dishes. You might think of vegetables as side dishes, but you can also enjoy vegetable dishes as entrées. Try replacing the animal-based protein in your meal with one of the heartier recipes in this chapter, such as Artichokes Parmesan or Vegetable-Stuffed Yellow Squash. If you’re feeling adventurous, you can make a meatless meal one or two nights a week!

Artichokes Parmesan

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: ⅓ CUP

INGREDIENTS

½ cup dried whole-wheat bread crumbs

2 tablespoons grated Parmigiano-Reggiano cheese

⅛ teaspoon freshly ground black pepper

9 ounces frozen artichoke hearts, thawed

2 tablespoons extra-virgin olive oil, divided

2 medium tomatoes, diced

DIRECTIONS

1 Preheat the oven to 425 degrees.

2 In a small bowl, combine the bread crumbs, cheese, and black pepper, and stir to combine.

3 Arrange the artichoke hearts in a 1-quart casserole dish. Sprinkle the tomatoes over the top. Season with salt, if desired.

4 Sprinkle the bread crumb mixture over the vegetables, and bake for 15–20 minutes or until the topping is light brown.

VARY IT! Zucchini slices could also be prepared this way.

PER SERVING: Choices/Exchanges ½ Starch, 1 Nonstarchy Vegetable, 1 Fat; Calories 100 (from Fat 45); Fat 5g (Saturated 1.1g, Trans 0.0g); Cholesterol 0mg; Sodium 50mg; Potassium 240mg; Total Carbohydrate 11g (Dietary Fiber 4g; Sugars 2g); Protein 3g; Phosphorus 60mg.

Asparagus with Vinaigrette

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

1½ pounds fresh or frozen asparagus (thin pieces)

½ cup red wine vinegar

½ teaspoon dried or 1 teaspoon fresh tarragon

2 tablespoons finely chopped fresh chives

3 tablespoons finely chopped fresh parsley

½ cup water

1 tablespoon extra-virgin olive oil

1⅓ tablespoons Dijon mustard

1 pound fresh spinach leaves, trimmed of stems, washed, and dried

2 large tomatoes, cut into wedges

DIRECTIONS

1 Place 1 inch of water in a pot, and place a steamer inside. Arrange the asparagus on top of the steamer. Steam fresh asparagus for 4 minutes or frozen asparagus for 6–8 minutes. Immediately rinse the asparagus under cold water to stop the cooking. (This helps keep asparagus bright green and crunchy.) Set aside.

2 In a small bowl or salad cruet, combine the remaining ingredients except the spinach and tomatoes. Mix, or shake well.

3 To serve, line plates with the spinach leaves, and place the asparagus on top of the spinach. Garnish with the tomato wedges, and spoon any remaining dressing on top.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, ½ Fat; Calories 80 (from Fat 25); Fat 3g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 150mg; Potassium 770mg; Total Carbohydrate 10g (Dietary Fiber 4g; Sugars 3g); Protein 5g; Phosphorus 105mg.

Broccoli with Lemon Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 16 | SERVING SIZE: ½ CUP

INGREDIENTS

1½ pounds fresh broccoli florets

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

Zest of 1 lemon

¼ teaspoon kosher salt

⅛ teaspoon freshly ground black pepper

1 large lemon, cut into wedges

DIRECTIONS

1 Place the broccoli in a vegetable steamer basket over boiling water. Cover, and simmer for 8–10 minutes until broccoli is just tender.

2 Transfer the broccoli to a serving bowl. Drizzle the olive oil and lemon juice over the broccoli. Garnish with the lemon zest, salt, and pepper, and serve with lemon wedges.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; Calories 30 (from Fat 20); Fat 2g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 45mg; Potassium 140mg; Total Carbohydrate 3g (Dietary Fiber 1g; Sugars 1g); Protein 1g, Phosphorus 30mg.

Carrots Marsala

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

10 carrots (about 1 pound), peeled and diagonally sliced

¼ cup Marsala wine

¼ cup water

1 tablespoon extra-virgin olive oil

⅛ teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh parsley

DIRECTIONS

1 In a large saucepan, combine the carrots, wine, water, oil, and pepper. Bring to a boil, cover, reduce the heat, and simmer for 8–10 minutes, until the carrots are just tender, basting occasionally. Taste, and add salt, if desired.

2 Transfer to a serving dish, spoon any juices on top, and sprinkle with parsley.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, ½ Fat; Calories 60 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 45mg; Potassium 220mg; Total Carbohydrate 7g (Dietary Fiber 2g; Sugars 4g); Protein 1g; Phosphorus 25mg.

Chinese Asparagus

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

1 pound asparagus

½ cup plus 1 tablespoon water, divided

1 tablespoon light soy sauce

1 tablespoon rice vinegar

2 teaspoons cornstarch

1 tablespoon canola oil

2 teaspoons grated fresh ginger

1 scallion, minced

DIRECTIONS

1 Trim the tough ends off the asparagus. Cut the stalks diagonally into 2-inch pieces.

2 In a small bowl, combine the ½ cup water, soy sauce, and rice vinegar.

3 In a measuring cup, combine the cornstarch and 1 tablespoon water. Set aside.

4 Heat the oil in a wok or skillet. Add the ginger and scallions, and stir-fry for 30 seconds. Add the asparagus and stir-fry for a few seconds more. Add the broth mixture, and bring to a boil. Cover, and simmer for 3–5 minutes, until the asparagus is just tender.

5 Add the cornstarch mixture, and cook until thickened. Serve.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, ½ Fat; Calories 50 (from Fat 30); Fat 3.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 140mg; Potassium 140mg; Total Carbohydrate 5g (Dietary Fiber 1g; Sugars 1g); Protein 2g; Phosphorus 40mg.

Green Beans with Garlic and Onion

PREP TIME: ABOUT 5 MIN | COOK TIME: 12 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP

INGREDIENTS

1 pound fresh green beans, trimmed and cut into 2-inch pieces

1 tablespoon extra-virgin olive oil

1 small onion, chopped

1 large garlic clove, minced

1 tablespoon white vinegar

¼ cup Parmigiano-Reggiano cheese

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 Steam the beans for 7 minutes or until just tender. Set aside.

2 In a skillet, heat the oil over low heat. Add the onion and garlic, and sauté for 4–5 minutes or until the onion is translucent.

3 Transfer the beans to a serving bowl, and add the onion mixture and vinegar, tossing well. Sprinkle with cheese and pepper, and serve.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, ½ Fat; Calories 50 (from Fat 20); Fat 2.5g (Saturated 0.8g, Trans 0.0g); Cholesterol 3mg; Sodium 15mg; Potassium 95mg; Total Carbohydrate 5g (Dietary Fiber 2g; Sugars 1g); Protein 2g; Phosphorus 35mg.

Herb-Broiled Tomatoes

PREP TIME: ABOUT 5 MIN | COOK TIME: 5–10 MIN | SERVINGS: 8 | SERVING SIZE: ½ TOMATO

INGREDIENTS

4 medium tomatoes

¼ cup Parmigiano-Reggiano cheese

2 tablespoons dried bread crumbs

2 tablespoons minced fresh parsley

1 teaspoon minced fresh basil

1 teaspoon minced fresh oregano

⅛ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

DIRECTIONS

1 Remove the stems from the tomatoes, and cut in half crosswise.

2 In a small bowl, combine the remaining ingredients, and lightly press the mixture over the cut sides of the tomato halves.

3 Place the tomatoes on a baking sheet, cut side up, and broil about 6 inches from the heat for 3–5 minutes or until the topping is browned.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, ½ Fat; Calories 45 (from Fat 20); Fat 2.5g (Saturated 0.8g, Trans 0.0g); Cholesterol 3mg; Sodium 35mg; Potassium 190mg; Total Carbohydrate 4g (Dietary Fiber 1g; Sugars 2g); Protein 2g; Phosphorus 40mg.

Mushroom Cassoulets

PREP TIME: ABOUT 5 MIN | COOK TIME: 30 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

1 pound mushrooms, sliced

½ cup lentils, cooked

1 medium onion, chopped

1 cup low-sodium chicken broth

1 sprig thyme

1 bay leaf

Leaves from 1 celery stalk

2 tablespoons lemon juice

⅛ teaspoon freshly ground black pepper

½ cup wheat germ

2 tablespoons extra-virgin olive oil

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a saucepan, combine the mushrooms, lentils, onion, and chicken broth. Tie together the thyme, bay leaf, and celery leaves and add to the mushrooms.

3 Add the lemon juice and pepper, and bring to a boil. Boil until the liquid is reduced, about 10 minutes. Remove the bundle of herbs.

4 Divide the mushroom mixture equally into small ramekins. Mix the wheat germ and oil together, and sprinkle on top of each casserole.

5 Bake at 350 degrees for 20 minutes or until the tops are golden brown. Remove from the oven, and let cool slightly before serving. Add salt if desired.

PER SERVING: Choices/Exchanges ½ Starch, 1 Nonstarchy Vegetable, 1 Fat; Calories 130 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 0mg; Sodium 30mg; Potassium 470mg; Total Carbohydrate 13g (Dietary Fiber 4g; Sugars 4g); Protein 8g; Phosphorus 220mg.

Sautéed Sweet Peppers

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP VEGETABLES AND ⅓ CUP RICE

INGREDIENTS

1 tablespoon extra-virgin olive oil

2 medium green bell peppers, cut into 1-inch squares

2 medium red bell peppers, cut into 1-inch squares

2 tablespoons water

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

2 tablespoons finely chopped fresh basil or oregano

2 cups precooked brown rice, hot

DIRECTIONS

1 In a large skillet over medium heat, heat the oil. Add the peppers, and sauté for 3–5 minutes, stirring frequently.

2 Add the water, salt, and pepper; continue sautéing for 4–5 minutes or until the peppers are just tender. Stir in the basil, and remove from the heat.

3 Spread the rice over a serving platter, spoon the peppers and liquid on top, and serve.

VARY IT! Zucchini, squash, and mushrooms can all be prepared in addition to or instead of the peppers in this dish.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, ½ Fat; Calories 130 (from Fat 25); Fat 3g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 105mg; Potassium 250mg; Total Carbohydrate 22g (Dietary Fiber 3g; Sugars 3g); Protein 3g; Phosphorus 90mg.

Sherried Peppers with Bean Sprouts

PREP TIME: ABOUT 5 MIN | COOK TIME: 7–10 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

1 green bell pepper, julienned

1 red bell pepper, julienned

2 cups canned, drained bean sprouts

2 teaspoons light soy sauce

1 tablespoon dry sherry

1 teaspoon red wine vinegar

DIRECTIONS

1 In a large skillet over medium heat, combine the peppers, bean sprouts, soy sauce, and sherry, mixing well. Cover, and cook 5–7 minutes, until the vegetables are just tender.

2 Stir in the vinegar, and remove from the heat. Serve hot.

VARY IT! This side dish has so many options. You can add carrots, snow peas, or broccoli for more vegetables, or serve over rice, noodles, or even a baked sweet potato.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; Calories 30 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 120mg; Potassium 170mg; Total Carbohydrate 6g (Dietary Fiber 2g; Sugars 3g); Protein 2g; Phosphorus 40mg.

Snow Peas with Sesame Seeds

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

2 cups water

1 pound trimmed fresh snow peas

3 tablespoons sesame seeds

1 tablespoon chopped shallots

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

1 teaspoon ground ginger

DIRECTIONS

1 In a saucepan over high heat, boil the water. Add the snow peas, and then turn off the heat. After 1 minute, rinse the snow peas under cold running water to stop the cooking process; drain. (This method of blanching helps the snow peas to retain their bright green color and crispness.)

2 In a skillet, toast the sesame seeds for 1 minute over medium heat. Add the snow peas, shallots, salt, pepper, and ginger. Continue sautéing for 1–2 minutes until the snow peas are coated with sesame seeds. Serve.

TIP: Try these crisp snow peas with Sea Bass with Ginger Sauce (see Chapter 9).

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, ½ Fat; Calories 50 (from Fat 20); Fat 2g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 100mg; Potassium 170mg; Total Carbohydrate 7g (Dietary Fiber 2g; Sugars 3g); Protein 3g; Phosphorus 65mg.

Squash and Tomato Cassoulet

PREP TIME: ABOUT 5 MIN | COOK TIME: 30 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

1 tablespoon extra-virgin olive oil

6 small yellow squash, sliced

1 medium onion, minced

2 garlic cloves, minced

2 tablespoons chopped fresh parsley

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

2 medium tomatoes, sliced

3 egg whites

1 cup fat-free milk

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large skillet over medium heat, heat the oil. Add the squash, onion, and garlic, and sauté for 5 minutes. Add the parsley, salt, and pepper.

3 Layer the squash mixture and tomatoes in a casserole dish.

4 In a bowl, combine the egg whites and milk, blending well. Pour over the vegetables.

5 Bake at 350 degrees for 20–25 minutes or until the custard is set. Remove from the oven, and let cool slightly before serving.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, ½ Fat; Calories 80 (from Fat 20); Fat 2.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 150mg; Potassium 560mg; Total Carbohydrate 11g (Dietary Fiber 2g; Sugars 7g); Protein 5g; Phosphorus 110mg.

Vegetable-Stuffed Yellow Squash

PREP TIME: ABOUT 10 MIN | COOK TIME: 30 MIN | SERVINGS: 6 | SERVING SIZE: 1 SQUASH

INGREDIENTS

6 small yellow squash

1 tomato, finely chopped

½ cup minced onion

½ cup finely chopped green bell pepper

½ cup shredded 50 percent reduced-fat sharp cheddar

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 Preheat the oven to 400 degrees.

2 Place the squash in a large pot of boiling water. Cover, reduce heat, and simmer for 5–7 minutes or until the squash is just tender. Drain, and allow to cool slightly.

3 Trim the stems from the squash, and cut in half lengthwise. Gently scoop out the pulp, leaving a firm shell. Drain, and chop the pulp.

4 In a large mixing bowl, combine the pulp and the remaining ingredients, blending well.

5 Place the squash shells in a 13-x-9-x-2-inch baking dish, gently spoon the vegetable mixture into the shells, and bake at 400 degrees for 15–20 minutes. Remove from the oven, and let cool slightly before serving.

PER SERVING: CHOICES/EXCHANGES 1 Nonstarchy Vegetable, ½ Fat; Calories 60 (from Fat 20); Fat 2g (Saturated 1.1g, Trans 0.0g); Cholesterol 2mg; Sodium 160mg; Potassium 430mg; Total Carbohydrate 7g (Dietary Fiber 2g; Sugars 4g); Protein 5g; Phosphorus 105mg.

Zucchini Sauté

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

1 tablespoon olive oil

1 medium red onion, finely chopped

3 medium zucchini (about 5–6 ounces each), cut into ¼-inch thick rounds

¼ teaspoon dried oregano

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 In a large skillet over medium heat, heat the oil. Add the onion, and sauté until the onion is translucent but not browned.

2 Add the zucchini, cover, and simmer 3–4 minutes. Sprinkle with the oregano, salt, and pepper, and serve hot.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 1 Fat; Calories 60 (from Fat 35); Fat 4g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 85mg; Potassium 340mg; Total Carbohydrate 7g (Dietary Fiber 2g; Sugars 4g); Protein 2g; Phosphorus 50mg.