Diabetic Cooking

Colorful mashed potatoes

Preparation time: 15 minutes. Cooking time: 70 minutes.


  • 1 one-and-a-half–pound acorn squash
  • 1/2 pound carrots
  • 1 eight-ounce russet potato
  • 3 cups water
  • 2 tablespoons reduced-calorie margarine
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Nonstick cooking spray


Preheat oven to 375°F. Cut squash in half lengthwise. Scoop out and discard seeds and any stringy flesh. Place on a baking sheet (cut side up or down) and cook for about 1 hour until flesh is fork-tender. While squash is cooking, peel carrots and trim ends. Cut into pieces no longer than 2 inches. Peel potato, then cut into pieces that are about the same size as the carrot pieces. In a small saucepan, bring 3 cups of water to a boil over high heat and add carrot and potato pieces. Reduce heat to medium-high and cook until tender, about 15–20 minutes; drain well. When squash is done, leave oven on. Using a metal spoon or fork, carefully scoop hot squash flesh into a food processor. Add drained carrot and potato pieces, along with margarine, salt, and pepper. Blend until well combined; mixture will be thick. Spray a small casserole with nonstick cooking spray, then spoon mixture evenly into dish. Place casserole in oven to bake for 10 minutes before serving.

Yield: 6 servings.

Serving size: about 1/2 cup.

Nutrition Facts Per Serving:
Calories: 114 calories, Carbohydrates: 22 g, Protein: 2 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 175 mg, Fiber: 3 g

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

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.