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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Quick okra and tomato wrap

Preparation time: 5 minutes
Cooking time: 5 minutes

Quick okra and tomato wrap

Nonstick cooking spray
1/4 cup chopped onion
1/2 teaspoon minced garlic
4 okra pods, 3–4 inches long
1/2 cup chopped fresh tomato
6 drops hot sauce
4 six-inch whole wheat flour tortillas

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Sauté onion and garlic in skillet until onion starts to soften. Cut tops and tips off okra and slice horizontally into pieces (should yield about 1/2 cup). Add okra and tomato and cook about 3 minutes, stirring frequently. Add hot sauce and stir, then remove from heat. Spoon about 1/4 cup hot filling in a line down the center of each tortilla, then roll up, first folding in the “bottom” of the tortilla, then rolling from one side to make a cylinder.

Nutrition Facts

Per Serving:
  Calories: 177
  Carbohydrate: 35 g
  Protein: 7 g
  Fat: 1 g
  Saturated fat: 0 g
  Cholesterol: 0 mg
  Sodium: 268 mg
  Fiber: 5 g
Exchanges per serving: 2 carbohydrate, 1 vegetable
Carbohydrate choices: 2




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