IN THIS CHAPTER
Making rice dishes from a variety of cultures
Getting creative with white and sweet potato sides
RECIPES IN THIS CHAPTER
Rice and potato side dishes can be a great addition to healthy meals! They’re warm and hearty, and add a touch of comfort to even the simplest of meals. Some people think you need to avoid all starchy foods if you have diabetes. Although it’s true that starchy foods — bread, pasta, grains, beans, potatoes, and corn, for example — are relatively high in carbohydrate, they can still be part of a diabetes meal plan. The trick is to choose the most nutrient-rich options when adding starchy foods to your plate. Look for whole grains, beans, and starchy vegetables instead of processed starches.
The recipes in this chapter showcase the versatility and richness of nutritious starches such as brown rice and white and sweet potatoes. Rice and potatoes are a perfect canvas for many different flavor profiles — from classic American and Mediterranean to a variety of exotic Asian flavors. These easy-to-prepare dishes will soon be favorites in your home!
Asian Fried Rice
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP
INGREDIENTS
2 tablespoons peanut oil
¼ cup chopped onion
1 cup sliced carrot
1 green bell pepper, diced
1 tablespoon grated fresh ginger
2 cups cooked brown rice, cold
½ cup water chestnuts, drained
½ cup sliced mushrooms
1 tablespoon light soy sauce
2 egg whites
½ cup sliced scallions
DIRECTIONS
1 In a large skillet, heat the oil. Sauté the onion, carrot, green pepper, and ginger for 5–6 minutes.
2 Stir in the rice, water chestnuts, mushrooms, and soy sauce, and stir-fry for 8–10 minutes.
3 Stir in the egg whites, and continue to stir-fry for another 3 minutes. Top with the sliced scallions to serve.
TIP: Prep the vegetables in advance to speed up the cooking time.
VARY IT! Leftover pieces of chicken, turkey breast, and grilled vegetables added to this side dish can transform it into an entrée.
PER SERVING: Choices/Exchanges 1½ Starch, 2 Nonstarchy Vegetable, 1 Fat; Calories 220 (from Fat 70); Fat 8g (Saturated 1.4g, Trans 0.0g); Cholesterol 0mg; Sodium 200mg; Potassium 380mg; Total Carbohydrate 32g (Dietary Fiber 4g; Sugars 4g); Protein 6g; Phosphorus 135mg.
Colorful Rice Casserole
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 12 | SERVING SIZE: ¼ CUP RICE AND ½ CUP VEGETABLES
INGREDIENTS
1 tablespoon extra-virgin olive oil
1½ pounds zucchini, thinly sliced
¾ cup chopped scallions
2 cups corn kernels (frozen or fresh; if frozen, defrost)
One 14.5-ounce can no-salt-added chopped tomatoes, undrained
¼ cup chopped parsley
1 teaspoon oregano
3 cups cooked brown (or white) rice
⅛ teaspoon freshly ground black pepper
DIRECTIONS
1 In a large skillet, heat the oil. Add the zucchini and scallions, and sauté for 5 minutes.
2 Add the remaining ingredients, cover, reduce heat, and simmer for 10–15 minutes or until the vegetables are heated through. Season with salt, if desired, and pepper. Transfer to a bowl, and serve.
VARY IT! Other types of nonstarchy vegetables such as peppers and eggplants would also work well in this dish.
PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable; Calories 110 (from Fat 20); Fat 2g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 20mg; Potassium 330mg; Total Carbohydrate 21g (Dietary Fiber 2g; Sugars 4g); Protein 3g; Phosphorus 100mg.
Curried Rice with Pineapple
PREP TIME: ABOUT 5 MIN PLUS SOAKING TIME | COOK TIME: 35 MIN | SERVINGS: 8 | SERVING SIZE: ⅓ CUP
INGREDIENTS
1 onion, chopped
1½ cups water
1¼ cups low-sodium chicken broth
1 cup uncooked brown basmati rice, soaked in water 20 minutes and drained before cooking
2 red bell peppers, minced
1 teaspoon curry powder
1 teaspoon ground turmeric
1 teaspoon ground ginger
2 garlic cloves, minced
One 8-ounce can pineapple chunks packed in juice, drained
¼ cup sliced almonds, toasted
DIRECTIONS
1 In a medium saucepan, combine the onion, water, and chicken broth. Bring to a boil, and add the rice, peppers, curry powder, turmeric, ginger, and garlic. Cover, placing a paper towel in between the pot and the lid, and reduce the heat. Simmer for 25 minutes.
2 Add the pineapple, and continue to simmer 5–7 minutes more until rice is tender and water is absorbed. Taste and add salt, if desired. Transfer to a serving bowl, and garnish with almonds to serve.
TIP: Placing a paper towel in between the lid, and the pot helps to absorb the excess steam created by cooking the dish and makes the rice much fluffier.
VARY IT! Quinoa can be replaced for the brown basmati rice to up the protein quotient in this recipe.
PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, ½ Fat; Calories 130 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 250mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 6g); Protein 4g; Phosphorus 120mg.
Festive Sweet Potatoes
PREP TIME: ABOUT 5 MIN | COOK TIME: 30 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP
INGREDIENTS
4 sweet potatoes (about 20 ounces total), washed and cubed
2 cups crushed pineapple in its own juice
2 teaspoons cinnamon
1 teaspoon freshly grated nutmeg
1 teaspoon extra-virgin olive oil
2 tablespoons ground flax seeds
1 tablespoon slivered almonds
DIRECTIONS
1 In a large saucepan, boil the potatoes over medium heat for about 10 minutes until you can pierce them easily with a fork (or bake them directly on a rack in a preheated 350-degree oven for 45 minutes).
2 Preheat the oven to 350 degrees. Let the potatoes cool; then gently peel them. Mash the potatoes with the pineapple and spices and place in a casserole dish coated with olive oil.
3 Top the casserole with flax seeds and almonds and bake for 20 minutes, or until the top is golden.
VARY IT! Rutabaga, turnips, carrots, and yucca can be used in place or in addition to the sweet potatoes in this recipe.
PER SERVING: Choices/Exchanges 1 Starch, ½ Fruit; Calories 110 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 20mg; Potassium 340mg; Total Carbohydrate 20g (Dietary Fiber 4g, Sugars 9g); Protein 2g; Phosphorus 55mg.
Sweet Potato Parmesan Chips
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: ABOUT 8 POTATO SLICES
INGREDIENTS
4 large sweet potatoes (5 ounces each)
Nonstick cooking spray
2 tablespoons extra-virgin olive oil
1 teaspoon grated onion
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
¼ teaspoons paprika
2 tablespoons grated Parmigiano-Reggiano cheese
DIRECTIONS
1 Preheat the oven to 425 degrees.
2 Wash and cut the unpeeled potatoes into ⅛-inch-thick slices. Place in a single layer over baking sheets coated with cooking spray.
3 In a small skillet, heat the olive oil, and add the onion, salt, pepper, and paprika. Brush the potatoes with the oil mixture and bake for 15–20 minutes or until the potatoes are crispy and golden brown.
4 Remove from the oven, and sprinkle with cheese. Serve hot.
VARY IT! Try using yellow potatoes and thinly sliced beets in this recipe as well.
PER SERVING: Choices/Exchanges 1½ Starch, 1½ Fat; Calories 170 (from Fat 70); Fat 8g (Saturated 1.5g, Trans 0.0g); Cholesterol 8mg; Sodium 190mg; Potassium 550mg; Total Carbohydrate 24g (Dietary Fiber 4g, Sugars 8g); Protein 3g; Phosphorus 80mg.
Rice with Spinach and Feta
PREP TIME: ABOUT 10 MIN | COOK TIME: 15 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP
INGREDIENTS
¾ cup uncooked brown rice
1½ cups water
1 tablespoon extra-virgin olive oil
1 medium onion, diced
1 cup sliced mushrooms
2 garlic cloves, minced
1 tablespoon lemon juice
½ teaspoon dried oregano
9 cups fresh spinach, stems trimmed, washed, patted dry, and coarsely chopped
⅓ cup crumbled fat-free feta cheese
⅛ teaspoon freshly ground black pepper
DIRECTIONS
1 In a medium saucepan over medium heat, combine the rice and water. Bring to a boil, cover, reduce heat, and simmer for 15 minutes. Transfer to a serving bowl.
2 In a skillet, heat the oil. Sauté the onion, mushrooms, and garlic for 5–7 minutes. Stir in the lemon juice and oregano. Add the spinach, cheese, and pepper, tossing until the spinach is slightly wilted.
3 Toss with rice and serve.
VARY IT! Millet and barley make great substitutions for the rice in this dish. Baby kale can also be used in place of the spinach.
PER SERVING: Choices/Exchanges 1½ Starch, 1 Nonstarchy Vegetable, ½ Fat; Calories 170 (from Fat 35); Fat 4g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 115mg; Potassium 470mg; Total Carbohydrate 28g (Dietary Fiber 3g, Sugars 2g); Protein 6g; Phosphorus 160mg.
Herbed Skillet Potatoes
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP
INGREDIENTS
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
6 sage leaves, finely chopped
½ teaspoon finely chopped fresh rosemary
2 potatoes (5 ounces each), unpeeled, halved lengthwise, and sliced crosswise into thin slices
3 tablespoons crushed wheat germ
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
DIRECTIONS
1 In a large skillet over medium heat, heat the oil. Add the onion, and garlic and sauté for 2–3 minutes.
2 Add the sage, rosemary, and potatoes. Cover, and cook for 10 minutes, stirring occasionally.
3 Turn the potatoes over with a spatula, season with the wheat germ, salt, and pepper, and continue to cook for another 5–7 minutes until golden brown. Serve.
VARY IT! Cauliflower and broccoli taste great when prepared this way as well.
PER SERVING: Choices/Exchanges 1 Starch, 1½ Fat; Calories 140 (from Fat 60); Fat 7g (Saturated 1.1g, Trans 0.0g); Cholesterol 0mg; Sodium 140mg; Potassium 400mg; Total Carbohydrate 17g (Dietary Fiber 3g, Sugars 2g); Protein 3g; Phosphorus 110mg.
Mediterranean-Style Scalloped Potatoes
PREP TIME: ABOUT 5 MIN | COOK TIME: 45 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP
INGREDIENTS
6 small potatoes (4 ounces each), unpeeled, washed, and sliced into ¼-inch-thick slices
4 cups water
1 teaspoon extra-virgin olive oil
⅓ cup chopped onion
1 cup plain low-fat Greek yogurt
Juice and zest of 1 lemon
¼ cup finely chopped baby dill
2 tablespoons crushed flax seeds
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
DIRECTIONS
1 Preheat the oven to 425 degrees.
2 Place the potatoes in a saucepan with water to cover. Bring to a boil, lower the heat, and let the potatoes cook for 15 minutes, or until fork-tender. Drain the potatoes, and let cool.
3 In a skillet, heat the olive oil. Add the onion, and sauté for 5 minutes.
4 In a bowl, place the Greek yogurt, lemon juice and zest, dill, flax seeds, salt, and pepper; add the onion, and mix well.
5 Lay the potato slices in a casserole dish. Spoon the yogurt mixture over the potatoes.
6 Roast the potatoes for 15–20 minutes, or until the top is browned.
VARY IT! Sweet potatoes can also be used in this dish.
PER SERVING: Choices/Exchanges 1½ Starch; Calories 120 (from Fat 20); Fat 2.5g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 90mg; Potassium 400mg; Total Carbohydrate 20g (Dietary Fiber 3g, Sugars 2g); Protein 5g; Phosphorus 95mg.