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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Veggie quiche

Preparation time: 15 minutes
Baking time: 45–50 minutes

Veggie quiche

1 nine-inch unbaked piecrust
1 package (10 ounces) frozen chopped broccoli, thawed and drained
2 teaspoons dried minced onion
1/4 cup grated carrot
1 can (8 1/2 ounces) corn, drained
1 1/2 cups finely shredded reduced-fat sharp Cheddar cheese
1/2 cup liquid egg substitute
1 cup skim milk
1 tablespoon sodium-free powdered chicken bouillon
1 heaping tablespoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 teaspoon dry ground mustard

Preheat oven to 350°F. Place piecrust in a quiche dish or deep-dish pie plate. Layer broccoli, onion, carrot, corn, and cheese in bottom of the crust; set aside. In a bowl, whisk together egg substitute, milk, bouillon, flour, salt, pepper, and ground mustard; pour evenly over vegetables and cheese. Bake uncovered for 45–50 minutes, or until quiche is set in the center; lay foil over if crust begins to get too dark.

Nutrition Facts

Per Serving:
  Calories: 210
  Carbohydrate: 20 g
  Protein: 10 g
  Fat: 10 g
  Saturated fat: 4 g
  Sodium: 620 mg
  Fiber: 2 g
Exchanges per serving: 1 starch, 1 vegetable, 1 medium-fat meat, 1 fat
Carbohydrate choices: 1 1/2




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