From The Healthy Home Cookbook, this delicious side dish is a healthier alternative to candied versions, and perfect for the holidays.
Serving Size: 1/12
Servings Per Recipe: 12
Ingredients:
6 large sweet potatoes, baked until fork tender
1 cup crumb topping*
Preparation:
Scrub the potatoes and bake at 375 degrees Fahrenheit for roughly an hour. The time will depend on the size of the potatoes. Cool and slice the potatoes 1/4 inch thick. Lay in a casserole dish and top with 1 cup crumb topping. Bake for 30 minutes at 375.
Nutrition Information:
Calories 135
Total Fat 3 g
Saturated Fat .5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 65 mg
Potassium 465 mg
Total Carbohydrate 26 g
Dietary Fiber 4 g
Sugars 7 g
Protein 3 g
Phosphorus 70 mg
Food Exchanges: 2 starch
*Crumb Topping
To make crumb topping, place the following ingredients in food processor fitted with steel blade:
2 cups old-fashioned oats (not quick cooking)
1 cup Splenda Brown Sugar Blend
1 cup all-purpose flour
1/2 teaspoon salt
1 tablespoon cinnamon
1 cup walnut halves or pieces
4 ounces trans-fat-free margarine
Process just until the butter is incorporated into the mixture. You will have some large crumbs.
Nutritional information per serving of topping (One serving = one tablespoon):
Calories 40
Total Fat 2 g
Saturated Fat .4 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 25 mg
Potassium 20 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 1 g
Protein 1 g
Phosphorous 15 mg
Photograph by Renée Comet from The Healthy Home Cookbook.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
No comments:
Post a Comment