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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Potato and carrot kugel

Preparation time: 15 minutes
Cooking time: 40 minutes

Nonstick cooking spray
2 large carrots (1/2 pound), peeled and grated
8 ounces white potato (2 small), peeled and grated
1 large Granny Smith apple (3–4 inches in diameter), peeled, cored, and grated
1/4 cup chopped onion
1/2 teaspoon black pepper
1/2 teaspoon salt
1 teaspoon onion powder
1 tablespoon sugar
1/3 cup all-purpose flour
1 cup liquid egg substitute
3 tablespoons reduced-calorie margarine, melted

Heat oven to 350°F. Thoroughly spray a small casserole dish with nonstick spray. In a large nonstick skillet, spray nonstick cooking spray, then add carrots, potato, apple, and onion. (Spray with additional cooking spray or add 1–2 tablespoons water to prevent sticking if necessary.) Stir constantly, and cook only until vegetables have softened slightly. Spoon vegetable mixture into casserole dish. Combine black pepper, salt, onion powder, sugar, flour, egg substitute, and melted margarine in a small bowl and whisk together. Pour liquid over vegetables, and stir gently to make sure mixture is evenly distributed in dish. Bake for 35–40 minutes or until kugel is firm to the touch in center and lightly browned.

Nutrition Facts

Per Serving:
  Calories: 107
  Carbohydrate: 15 g
  Protein: 5 g
  Fat: 3 g
  Saturated fat: 1 g
  Cholesterol: 1 mg
  Sodium: 262 mg
  Fiber: 1 g
 
Exchanges per serving: 1 starch, 1/2 fat
Carbohydrate choices: 1

 

  

2012-10-03

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