Diabetic Cooking


Potato and carrot kugel

Preparation time: 15 minutes. Cooking time: 40 minutes.


  • Nonstick cooking spray
  • 2 large carrots (1/2 pound), peeled and grated
  • 8 ounces white potato (2 small), peeled and grated
  • 1 large Granny Smith apple (3–4 inches in diameter), peeled, cored, and grated
  • 1/4 cup chopped onion
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 teaspoon onion powder
  • 1 tablespoon sugar
  • 1/3 cup all-purpose flour
  • 1 cup liquid egg substitute
  • 3 tablespoons reduced-calorie margarine, melted


Heat oven to 350°F. Thoroughly spray a small casserole dish with nonstick spray. In a large nonstick skillet, spray nonstick cooking spray, then add carrots, potato, apple, and onion. (Spray with additional cooking spray or add 1–2 tablespoons water to prevent sticking if necessary.) Stir constantly, and cook only until vegetables have softened slightly. Spoon vegetable mixture into casserole dish. Combine black pepper, salt, onion powder, sugar, flour, egg substitute, and melted margarine in a small bowl and whisk together. Pour liquid over vegetables, and stir gently to make sure mixture is evenly distributed in dish. Bake for 35–40 minutes or until kugel is firm to the touch in center and lightly browned.

Yield: 8 servings. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 107, Carbohydrates: 15 g, Protein: 5 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 262 mg, Fiber: 1 g

Exchanges per serving: 1 starch, 1/2 fat. Carbohydrate choices: 1.

Kathleen Stanley is a diabetes educator at Central Baptist Hospital in Lexington, Kentucky. She is the author of 50 Things You Need to Know About Diabetes, published in 2009 by the American Diabetes Association.