Pass The recipes Creamy Potato Chowder Simple Roasted Potatoes Sweet Potato Pie 50 D I A B E T E S F O R E C A S T M A R C H 2 0 0 6
TYPE 1 TYPE 2 WELCOME IN spring WITH SOME SPUDS. BY ROBYN WEBB, MS, LN Potatoes PHOTOGRAPHS BY TARAN Z; FOOD PREPARATION AND STYLING BY SUSAN BOND FORESMAN Although potatoes are available year round, March is a great month to enjoy them. They re the food of the Irish, after all! Potatoes, including sweet potatoes, are among the good guys in the world of carbohydrates; they are full of fiber, low in calories, and have plenty of vitamin C. Plus, there are so many different varieties, spuds are never boring! They provide a perfect blank canvas; you can dress them up with delicious toppings, and they absorb flavors very well. Buy potatoes that show no signs of sprouting, have no greenish tinges, and no soft spots. Potatoes are best stored in a cool dry place, preferably a garage or basement. You can cook them after having kept them in storage for 1 to 2 weeks, but really it s best to use them sooner rather than later. Avoid placing potatoes in the refrigerator; they can take on a very unpleasant sweet flavor. So whether you re Irish or not, break out the potatoes this month! A recipes on pages 52 through 54 D I A B E T E S F O R E C A S T M A R C H 2 0 0 6 51
Creamy Potato Chowder Makes 4 servings Cooking Time: 20 to 25 minutes 1 tsp. olive oil ½ cup chopped onion ½ cup chopped celery 2 garlic cloves, minced 2 cups cubed red potato, skin on 2 Tbsp. flour 2 cups fat-free milk 1½ cups reduced-sodium, low-fat chicken broth 1 cup frozen corn, thawed 1 tsp. dried thyme Salt and pepper to taste ¼ tsp. ground nutmeg 1. Heat the oil in a large saucepan over medium heat. Add the onion, celery, and garlic and sauté for 2 minutes. Add in the potato and sauté for 3 minutes. Sprinkle the flour over the potato and cook for 1 minute. 2. Add in the remaining ingredients and bring to a boil. Lower the heat, cover, and simmer for 20 to 25 minutes until potato is tender. Serving Size ½ cup Starch Exchanges 2; Fat-Free Milk Exchanges 0.5 Calories 186; Calories From Fat 15; Total Fat 2 grams (Saturated Fat 0.4 grams) Cholesterol 2 milligrams; Sodium 258 milligrams (without added salt) Total Carbohydrate 36 grams (Dietary Fiber 3 grams; Sugars 10 grams) Protein 8 grams 52 D I A B E T E S F O R E C A S T M A R C H 2 0 0 6
Simple Roasted Potatoes Makes 4 servings Cooking Time: 20 to 25 minutes 1 Tbsp. olive oil ¾ lb. small red or yellow potatoes, halved, skin on ½ tsp. Kosher salt ½ tsp. black pepper Pinch ground red pepper 1. Preheat the oven to 400 F. Toss all ingredients together in a large bowl. 2. Spray a large baking sheet with cooking spray. Spread the potatoes in one layer onto the baking sheet. 3. Roast the potatoes for 20 to 25 minutes until tender when pierced with a fork. Serving Size 3 oz. Starch Exchanges 1; Fat Exchanges 0.5 Calories 101; Calories From Fat 31; Total Fat 3 grams (Saturated Fat 0.5 grams) Cholesterol 0 milligrams; Sodium 293 milligrams Total Carbohydrate 16 grams (Dietary Fiber 2 grams; Sugars 1 gram) Protein 2 grams carbohydrates and you Be aware that many sugar-free products contain carbohydrates that can increase your blood glucose (blood sugar) levels. Always note the amount of carbohydrate listed on food labels. Free foods (foods that have little or no effect on your blood glucose levels) are defined as having fewer than 20 calories or 5 grams or less of carbohydrate per serving. But don t be misled: If you eat multiple servings of a Free food, the calories and carbohydrates can still mount up and must be counted in your food plan. D I A B E T E S F O R E C A S T M A R C H 2 0 0 6 53
Sweet Potato Pie cinnamon, nutmeg, allspice, ginger, salt, sugar, and vanilla. Add in the potato and the milk and beat well. Reset the oven to 425 F. 4. Place the prepared crust on a baking sheet and set onto the oven rack. Pour in the potato mixture carefully. This method avoids spills. Bake for 10 minutes at 425 F. Reduce the oven temperature to 350 F and bake for about 40 to 45 minutes more until an inserted knife comes out clean. Remove the pie from the oven and let cool. Serve warm, cool, or at room temperature. Makes 9 servings Cooking Time: 50 to 55 minutes 2 medium sweet potatoes (about 5 oz. each) 1 egg 1 egg white 2 Tbsp. unbleached all-purpose flour 1½ tsp. cinnamon ½ tsp. nutmeg ½ tsp. allspice ¼ tsp. ginger ¼ tsp. salt 6 Tbsp. firmly packed brown sugar 1 tsp. vanilla extract 1 cup evaporated fat-free milk 1 (9-inch) reduced-fat graham cracker pie crust 1. To prepare the potatoes, pierce the skin of each potato all over with a fork. Place the potatoes directly on the oven rack. Roast the potatoes at 400 F for 45 minutes until they are tender. Remove the potatoes from the oven and let cool. When cool enough to handle, scoop the meat from the skins and discard the skins. This should yield approximately 2 cups. 2. Measure out 2 cups of the potatoes. Place in a food processor until smooth, but do not over-process. 3. In a large bowl, beat together the egg, egg white, flour, salt, Serving Size 1 9 of recipe Carbohydrate Exchanges 2 Fat Exchanges 0.5 Calories 186 Calories From Fat 31 Total Fat 3 grams Saturated Fat 1.1 grams Cholesterol 24 milligrams Sodium 204 milligrams Total Carbohydrate 33 grams Dietary Fiber 1 gram Sugars 20 grams Protein 5 grams About The Author Robyn Webb, MS, LN, is a chef and food writer living in Alexandria, Va. Her latest cookbook, Italian Diabetic Meals In 30 Minutes Or Less!, is published by the American Diabetes Association. #4652-01; $14.95. This book, as well as other books by Robyn, can be ordered from the Association s online bookstore at http://store.diabetes.org or by calling 1-800-232-6733. All Forecast recipes do not necessarily fit into every individualized diabetes food plan. Your own food plan, as well as advice from your physician or registered dietitian, should always supersede a recipe from this or any other publication. 54 D I A B E T E S F O R E C A S T M A R C H 2 0 0 6