Eggplant is low in carbohydrates and contains calcium, phosphorous, potassium, and thiamin. A delicious low-carb delight.
For this recipe, and for dozens of other Association-approved recipes, purchase The Mediterranean Diabetes Cookbook from our online store.
Serves: 4; Serving size: 2 eggplant halves
1 lb baby eggplants (about 4, at 4 oz each)
5 ripe Roma tomatoes
3 Tbsp extra-virgin olive oil, divided
1 tsp black Kalamata or Gaeta olives, pitted
1 tsp capers, rinsed and drained
2 cloves garlic, minced
2 Tbsp freshly chopped basil leaves
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 Tbsp freshly grated Parmesan cheese
- Cut tops off of eggplants. Cut eggplants in half lengthwise, making two boat shapes. With a corer or grapefruit spoon, carefully remove the flesh from the eggplant, leaving a very thin layer next to the skin. Cut the flesh into small cubes and set aside.
- Fill a medium pot 3/4 full with water. Bring to a boil over high heat. Add tomatoes to boiling water, and allow to boil for a few minutes or until skin begins to split. Remove tomatoes from boiling water and drain. Place them in a bowl of cold water and ice to stop cooking. When cool enough to handle, peel tomatoes, and dice them.
- Heat 2 Tbsp olive oil in a large skillet over medium-high heat. Â Add eggplant cubes. Allow to cook for about 3 minutes per side or until it begins to soften and change color. Add tomatoes, olives, capers, garlic, basil, salt, and pepper. Stir. Reduce heat to medium low, cover, and simmer for 10-20 minutes, or until vegetables are tender.
- Meanwhile, heat the oven to 400°F. Oil a baking dish (large enough to fit the 8 eggplant boats in a single layer) with remaining 1 Tbsp olive oil. Arrange eggplant boats in baking dish.
- When vegetables have finished cooking, stir in Parmesan. Stuff the eggplant boats up to the tops with the vegetable mixture. Bake, uncovered, for 45 minutes, or until eggplant is tender and mixture is golden.
Calories from Fat: 100
Total Fat: 11 g
Saturated Fat: 1.7 g
Cholesterol: 0 mg
Sodium: 295 mg
Total Carbohydrate: 13 g
Dietary Fiber: 4 g
Sugars: 5 g
Protein: 2 g
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.
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