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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Soy sausage gravy

Preparation time: 5 minutes
Cooking time: 11–14 minutes

Cooking spray
1 1/2 teaspoons corn oil
7 ounces (1/2 package) meatless soy sausage
1 envelope (2.75 ounces) fat-free country gravy mix (such as Pioneer)
2 cups water (or according to package directions)

Liberally coat a nonstick skillet with cooking spray. Add oil and warm over medium-high heat. Add soy sausage and break into small bits with a wooden or plastic utensil. Brown for 5–7 minutes, stirring frequently. Set aside and cover to keep warm.

Prepare gravy according to package directions. Stir sausage into gravy and serve right away, either alone, over toast, or over a reduced-fat biscuit (such as those made from reduced-fat baking mix).

Nutrition Facts

Per Serving:
  Calories: 45
  Carbohydrate: 6 g
  Protein: 3 g
  Fat: 1 g
  Saturated fat: <1 g
  Sodium: 471 mg
  Fiber: 1 g
Exchanges per serving: 1/2 starch
Carbohydrate choices: 1/2




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