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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Stuffed grape leaves

Preparation time: 50 minutes
Cooking time: 1 hour and 35 minutes

1 large onion, finely chopped
1/2 cup (uncooked) brown rice
1/4 cup liquid egg substitute
1/3 cup dried mint flakes (found in the spice aisle)
1 cup finely chopped fresh parsley
1/2 teaspoon dill weed
1/4 cup fresh-squeezed lemon juice
1/4 teaspoon black pepper
1 pound ground round
36 grape leaves (approximately H of an 8.5-ounce jar), rinsed and drained
3 tablespoons reduced-calorie margarine
4 cups fat-free, reduced-sodium chicken broth

Sauce:
1/4 cup liquid egg substitute
1/4 cup fresh-squeezed lemon juice
2 tablespoons cornstarch

In a large bowl, stir together chopped onion, rice, 1/4 cup egg substitute, mint, parsley, dill weed, lemon juice, and pepper. Knead in ground round. Portion meat filling into 2-tablespoon portions and fold a grape leaf around each to cover completely. Melt margarine in the bottom of a large pot or electric skillet, then add stuffed grape leaves in a single layer. Pour chicken broth over grape leaves, cover, and simmer over low-medium heat for 1 1/2 hours, or until meat is no longer pink and rice is tender (some broth will remain). Using tongs, remove stuffed grape leaves to a serving dish, reserving broth. Strain broth to remove any meat particles and add water if needed to make 2 cups of liquid. Return the 2 cups liquid to the cooking pan over medium-low heat.

In a bowl, whisk together remaining 1/4 cup egg substitute, 1/4 cup lemon juice, and cornstarch. Add 1 tablespoon of the heated liquid to egg mixture, whisking well. Repeat 3 more times. Add egg mixture to broth, whisking constantly, and bring to a simmer over medium-high heat until thickened and bubbly (about 3–4 minutes). Pour sauce over stuffed grape leaves.

Nutrition Facts

Per Serving:
  Calories: 161
  Carbohydrate: 14 g
  Protein: 15 g
  Fat: 5 g
  Saturated fat: 1 g
  Sodium: 623 mg
  Fiber: 1 g
 
Exchanges per serving: 1/2 starch, 1 nonstarchy vegetable, 2 lean meat
Carbohydrate choices: 1

 

  

2007-09-10

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