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Friday, June 3, 2011

Vegetable Dishes That Are Perfect for All, Including Diabetics!

We should all eat more vegetables and this is especially true for those of us diabetics. The recipes in this article are great for diabetics but they are not 'diabetic' recipes. They are regular recipes that are perfect for diabetics, too. If you just love vegetables or you are trying to get more veggies into your diet, give these recipes a try!

CHUNKY BLACK BEAN-SWEET POTATO CHILI
2 tsp canola oil
1 cup chopped onion
1 red bell pepper, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 tsp chili powder
1 can (14-oz) fire-roasted diced tomatoes, do not drain
1 tbsp minced chipotle chiles
1 small (approx. 8 oz) sweet potato, peeled and chunked
1 can (15-oz) black beans, rinsed and drained
1/2 cup chopped cilantro, optional

In a large saucepan over medium heat, heat te canola oil. Add the onion and cook, stirring, for 5 minute. Add bell peppers, garlic, and chili powder; cook while stirring for about 2 minutes.

Add the tomatoes with juice, chipotle chiles and the sweet potato; bring to a boil. Cover the saucepan and simmer over medium-low heat for 15 minutes. Stir in the black beans; cover and simmer another 8 to 10 minutes or until sweet potatoes are tender. (Mixture will be thick. If you want, you can gradually stir in water to thin to your preferred consistency.)

To serve, sprinkle with chopped cilantro, if desired.

Yield: 4 to 5 servings

NOTE:By scrubbing the sweet potato well instead of peeling, you will retain more nutrients.

TOSSED VEGETABLE DISH
1 cup cherry tomatoes
1 bunch broccoli, cut into small florets
1 head cauliflower, cut into small florets
1 bottle (8-oz) low-sugar or sugar-free Italian Salad dressing

Put the tomatoes, broccoli, and cauliflower into a bowl with a sealable lid. Pour the dressing over the vegetables and toss gently to coat well. Refrigerate 12 to 24 hours before serving.

TANGY GREEN BEAN CASSEROLE
2 lb fresh green beans, ends removed and broke into bite-size pieces
2 tbsp finely chopped onion
2 tbsp extra-virgin olive oil
1 tbsp vinegar
1 garlic clove, minced
1/2 tsp salt
1/4 tsp pepper
2 tbsp Panko bread crumbs
2 tbsp grated Parmesan cheese
1 tbsp butter, melted

Cook the beans in a small amount of water until crisp tender; drain. Add the onion, olive oil, vinegar, minced garlic, salt and pepper; toss to coat the beans. Place the beans in an ungreased 1-quart baking dish. Toss the Panko crumbs with the cheese and butter; sprinkle over top of the beans. Bake, uncovered, at 350 degrees for 20 to 25 minutes or until topping is golden brown.

Yield: 6 to 8 servings

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