Diabetic Cooking


Creamy Colorful Vegetable Salad

Preparation time: 15 minutes. Cooking time: 5 minutes. Chilling time: 1 hour.


  • 4 cups water
  • 1 cup broccoli florets
  • 1 cup baby carrots
  • 1 cup sliced yellow squash
  • 4 ounces Greek-style yogurt (made from 2% milk)
  • 1 tablespoon chopped fresh chives
  • 1 teaspoon lemon juice
  • 1/2 teaspoon grated lemon peel
  • 1/4 teaspoon black pepper
  • Dash of salt


Bring 4 cups of water to a boil over medium heat in a 1-quart saucepan. While water is heating, chop broccoli into bite-size pieces. Add broccoli, carrots, and squash to the boiling water and cook for 5 minutes; vegetables should still be firm. Drain immediately and rinse under cold water. Drain again and pat dry with a paper towel. Place cooled vegetables in a small mixing bowl and add yogurt, chives, lemon juice, lemon peel, black pepper, and salt. Gently stir to combine. Chill for 1 hour before serving.

Yield: 4 servings. Serving size: 1/2 cup each.

Nutrition Facts Per Serving:
Calories: 53, Carbohydrates: 7 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 2 mg, Sodium: 78 mg, Fiber: 2 g

Exchanges per serving: 2 vegetable. Carbohydrate choices: 1/2.

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.