Wilson Baking

Just because you have diabetes does not mean you have to give up baked beans! Here is a quick and easy recipe for Boston-style baked beans, just for you. Other vegetable recipes follow, all are suitable for diabetics.

EASY STYLE BOSTON-Baked Beans

4 cans white beans, drained, reserving 1 1 / 4 cups of liquid

1 / 2 lb. bacon, fried and chopped, reserving half the fat

1 medium onion, chopped

1 / 4 cup yellow mustard

1 / 3 cup Splenda, granulated

2 v. tablespoons molasses

Preheat oven to 350 degrees. Sauted onion in bacon fat until translucent. Add beans and remaining ingredients. Pour into a baking dish 3 quart. Bake for 45 minutes.

At 18 servings 9g protein, 21g carbohydrates and 3 grams of sugar each.

MASHED CAULIFLOWER

Cut the cauliflower 1 1 / 2 lb. large florets

3 cloves garlic

2 cans chicken broth, low sodium

1 / 8 teaspoon salt

freshly ground black line

2 v. tablespoon chopped chives

In a large saucepan, combine cauliflower, garlic and broth. Be sure cauliflower is completely covered by liquid, add water if necessary. Bring to boil, reduce heat to medium-low and simmer until the cauliflower is tender, about 12-14 minutes. Reserve 2 tablespoons cooking liquid and drain the cauliflower remaining liquid out. Transfer cauliflower and garlic in a food processor and blend until smooth, gradually moving into the reserved liquid as needed to moisten the mixture. Season with salt and pepper. Garnish with chives. Serve hot.

A half cup of this recipe is 6 grams of carbohydrates and 4 grams of protein making it a good choice diabetic.

VEGETABLE CURRY

2 v. tbsp extra virgin olive oil

1 1 / 2 cup chopped onion

1 / 2 c. teaspoon ground ginger

1 / 4-1 / 2 tsp teaspoon curry powder to taste

1 / 4 c. salt

1 lb. plum tomatoes, coarsely chopped

3 / 4 cup chicken broth

3 / 4 lb. fresh green beans, washed, trimmed and cut into pieces

1 pound yellow zucchini, cut into 3/4-in thick

Heat oil in a large deep skillet over medium heat. Add onions and cook until onions are softened. Add ginger, curry and salt. Cook for two minutes. Add the tomatoes, stirring until coated with spices. Add broth and bring mixture to a boil. Reduce heat to medium-low heat. Stir into bean mixture and cook about 10 minutes until beans are tender. Add squash to skillet, cover and simmer until squash is tender but still holds its shape, about 8 minutes.

Chicken broth with the vegetables gives them a protein balance.

Enjoy!