Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Colorful mashed potatoes

Preparation time: 15 minutes
Cooking time: 70 minutes

1 one-and-a-half–pound acorn squash
1/2 pound carrots
1 eight-ounce russet potato
3 cups water
2 tablespoons reduced-calorie margarine
1/4 teaspoon salt
1/4 teaspoon black pepper
Nonstick cooking spray

Preheat oven to 375°F. Cut squash in half lengthwise. Scoop out and discard seeds and any stringy flesh. Place on a baking sheet (cut side up or down) and cook for about 1 hour until flesh is fork-tender. While squash is cooking, peel carrots and trim ends. Cut into pieces no longer than 2 inches. Peel potato, then cut into pieces that are about the same size as the carrot pieces. In a small saucepan, bring 3 cups of water to a boil over high heat and add carrot and potato pieces. Reduce heat to medium-high and cook until tender, about 15–20 minutes; drain well. When squash is done, leave oven on. Using a metal spoon or fork, carefully scoop hot squash flesh into a food processor. Add drained carrot and potato pieces, along with margarine, salt, and pepper. Blend until well combined; mixture will be thick. Spray a small casserole with nonstick cooking spray, then spoon mixture evenly into dish. Place casserole in oven to bake for 10 minutes before serving.

Nutrition Facts

Per Serving:
  Calories: 114
  Carbohydrate: 22 g
  Protein: 2 g
  Fat: 2 g
  Saturated fat: 0 g
  Cholesterol: 0 mg
  Sodium: 175 mg
  Fiber: 3 g
Exchanges per serving: 1 1/2 starch
Carbohydrate choices: 1 1/2




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