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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Corn and potato chowder

Preparation time: 1 1/2 hours

Corn and potato chowder

Vegetable oil spray
1/2 cup chopped onions
2 cloves garlic, minced
1/8 cup chopped fresh parsley
1 1/2 cups frozen corn, thawed (or corn kernels from 4 ears of corn)
3 cups water
4 boiling potatoes, cubed
1 teaspoon dried dill
2 cups soy milk
1 cup drained and mashed silken tofu
1 teaspoon thyme
1/2 teaspoon black pepper

Spray a large pot with vegetable oil and heat. Add onions, garlic, parsley, and corn; cover and simmer over low heat for 20 minutes, stirring frequently. Add water and bring to boil. Add potatoes and simmer uncovered for 30 minutes, or until potatoes are tender. Stir in dill, soy milk, tofu, thyme, and pepper, and simmer for 15 minutes or until very hot.

Nutrition Facts

Per Serving:
  Calories: 310
  Carbohydrate: 53 g
  Protein: 15 g
  Fat: 7 g
  Saturated fat: 1 g
  Sodium: 39 mg
  Fiber: 8 g
 
Exchanges per serving: 1 1/2 starch, 3 medium-fat meat
Carbohydrate choices: 3 1/2

 

  

2007-09-12

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