Diabetes Self-Management – September 2019

Sweet Potato

Stew

MAKES 4 SERVINGS
SERVING SIZE: 1½ CUPS

Nutrition Facts Per Serving: Calo-
ries 112, Total Fat 2g, Saturated Fat
1g, Protein 5g, Carbohydrates 18g,
Cholesterol 13mg, Fiber 2g, Sodium
280mg

Dietary Exchange: 1 Bread/Starch,
½ Fat

1 cup chopped onion

1 cup chopped celery

1 cup grated peeled sweet

potato

1 cup reduced-sodium

vegetable broth or

water

2 slices bacon, crisp-cooked

and crumbled

1 cup fat-free half-and-half

Black pepper

¼ cup minced fresh parsley

1. Place onion, celery, sweet
   potato, broth and bacon in slow
   cooker. Cover; cook on low 6
   hours or until vegetables are
   tender.


2. Increase heat to high. Stir in
   half-and-half. Add water, if need-
   ed, to reach desired consistency.
   Cook, uncovered, 30 minutes on
   high or until heated through.


3. Season to taste with pepper.
   Stir in parsley.

Easy Chicken,

Spinach and Wild

Rice Soup

MAKES 6 SERVINGS

SERVING SIZE: 1 CUP

Nutrition Facts Per Serving: Calories

202, Total Fat 3g, Saturated Fat 1g, Protein

16g, Carbohydrates 27g, Cholesterol

37mg, Fiber 3g, Sodium 456mg

Dietary Exchange: 1 Bread/Starch,

2 Meat

1¾ cups water

1¾ cups chopped carrots

2 cans (10¾ ounces each)

reduced-fat reduced-sodium

condensed cream of chicken

soup, undiluted

2 cups cooked wild rice

1 teaspoon dried thyme

¼ teaspoon dried sage

¼ teaspoon black pepper

2 cups coarsely chopped baby

spinach

1½ cups chopped cooked

chicken*

½ cup fat-free half-and-half or

fat-free (skim) milk

1. Bring water to a boil in large
   saucepan over medium-high heat.
   Add carrots; cook 10 minutes.


2. Add soup, rice, thyme, sage and
   pepper to saucepan; bring to a boil.
   Stir in spinach, chicken and half-and-
   half; cook and stir 2 minutes or until
   heated through.

*Note: Half of a rotisserie chicken

will yield about 1½ cups of cooked

meat.

New England Clam

Chowder

MAKES 2 SERVINGS

Nutrition Facts Per Serving: Calories

204, Total Fat 4g, Saturated Fat 1g, Protein

14g, Carbohydrates 30g, Cholesterol

37mg, Fiber 1g, Sodium 205mg

Dietary Exchange: 1 Bread/Starch,

1 Meat, 1 Milk

1 can (5 ounces) whole baby

clams, undrained

1 baking potato, peeled and

coarsely chopped

¼ cup finely chopped onion

(^2) / 3 cup evaporated skimmed
milk
¼ teaspoon white pepper
¼ teaspoon dried thyme
1 tablespoon reduced-fat
margarine

1. Drain clams, reserving juice. Add
   enough water to reserved juice to
   measure^2 / 3 cup. Combine clam juice
   mixture, potato and onion in large
   saucepan. Bring to a boil over high
   heat; reduce heat and simmer 8 min-
   utes or until potato is tender.


2. Add milk, pepper and thyme to
   saucepan. Increase heat to medium-
   high. Cook and stir 2 minutes. Add
   margarine. Cook 5 minutes or until
   soup thickens, stirring occasionally.


3. Add clams; cook and stir 5 min-
   utes, or until clams are firm.

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