Diabetic Recipes

1 tablespoon extra-virgin olive oil
1 small onion, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups lower-sodium chicken broth
1/2 cup unsweetened apple cider
Salt and freshly ground black pepper

1. Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes.
2. Using a slotted spoon, transfer solid ingredients to a blender with apple cider and purée until smooth. Add 1 1/3 cups of the cooking liquid and purée until smooth. Stir back into the pan. Serve hot.

Makes 6 (1 1/2-cups) servings.

Nutrition at a Glance: Per Serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium

1 tablespoon extra-virgin olive oil
1 small onion, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups lower-sodium chicken broth
1/2 cup unsweetened apple cider
Salt and freshly ground black pepper

1. Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes.
2. Using a slotted spoon, transfer solid ingredients to a blender with apple cider and purée until smooth. Add 1 1/3 cups of the cooking liquid and purée until smooth. Stir back into the pan. Serve hot.

Makes 6 (1 1/2-cups) servings.

Nutrition at a Glance: Per Serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium

11/4 pound ground beef
1/4 cup chopped onion
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 (14-ounce) can pineapple in unsweetened juice
1/2 cup water
2 tablespoons sodium-reduced soy sauce
2 tablespoons vinegar
2 teaspoons cornstarch
1/2 green pepper, cut into bite-size chunks
1/4 cup Equal Spoonful

1. In bowl, combine ground beef, onion, salt and pepper; mix well. Shape into 1-inch balls. Place on broiler rack. Broil about 4-inches from heat for about 4 minutes or until cooked throughout.
2. Drain pineapple juice into saucepan, reserve pineapple.
3. To juice in saucepan, add water, soy sauce and vinegar. Stir in cornstarch. Cook, stirring constantly, until mixture boils and thickens. Stir in green peppers, pineapple and meatballs. Simmer for 5 minutes.
4. Stir in Equal Spoonful.

Makes 4 servings.

Each Serving: 426 Kcal, 30g protein, 24g fat, 23g carbohydrate.