People with diabetes have a strained relationship with potatoes, but here’s an alternative dish you may want to try. Low in carbs and packed with magnesium.
Welcome to Diabetes Everyday, I’m a registered dietitian and certified diabetes care and education specialist, Toby Smithson. In today’s video, I’m going to share with you a creative way to have a loaded potato side dish that is very low in carbs.
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Ok, the big reveal, I’m not going to actually use potatoes in my recipe but instead…radishes! Radishes are very low in carb with no fat, and they’re high in potassium. Before you turn off the video, please stay with me here so I can show you how to make this secret recipe. When cooked, the radishes lose the known bitter flavor that we taste when we eat them raw in a salad or on top of sandwiches. Everyone has their own personal tastes; I happen to love this recipe and the nutrition that it provides. So, it’s worth a try.
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Here are the ingredients:
- 5 cups of water
- 28 radishes
- Vegetable cooking spray
- 2 teaspoon olive oil
- Salt, to taste
- Fresh Ground Pepper, to taste
- ¼ cup reduced-fat cheddar cheese, shredded
- 1 Green onion, chopped
- 2.5 ounces Plain non-fat Greek Yogurt
1 – Boil 5 cups of water in a pot.
2 – Clean and then cut radishes into quarters and place them in boiling water. Boil radishes until soft, about 10 minutes. Drain.
3 – Spray a frying pan with vegetable spray and add 2 teaspoons of olive oil over low heat.
4 – Add cooked radishes to the frying pan, sprinkle with fresh pepper and salt to season. Cook until radishes are starting to brown.
5 – Remove from pan into a bowl
6 – Top with shredded cheese, green onion, and Greek yogurt.
Calories, Carbs, Proteins, Fats, Sodium, and Potassium Notes:
This side dish makes 4 ½ cup servings – 89 calories, 7g carb, 4g protein, 4g fat, 114mg sodium, and 357mg potassium.
28 radishes – 140 calories, 0g protein, 0g fat, 21g carb, 0g fiber, 245mg sodium, 1260mg potassium
2 tsp oil – 80 calories, 0g protein, 10g fat, 0g carb, 0g fiber, 0mg sodium
¼ cup cheese – 90 calories, 8g protein, 5g fat, 2g carb, 0g fiber, 180mg sodium, 20mg potassium
2.5 oz yogurt – 40 calories, 7g protein, 0g fat, 3g carb, 0g fiber, 28mg sodium, 107mg potassium
1 Green onion – 5 calories, 1g carb, 0g fat, 0g protein, 2mg sodium, 41mg potassium
Total Per recipe: 355 calories, 27g carb, 15g protein, 15g fat, 455mg sodium, 1428mg potassium
Per 1/2cup serving: 89 calories, 7g carb, 4g protein, 4g fat, 114mg sodium, and 357mg potassium
Let me know if you try this recipe in the comment section below.
Until next time, cheers to your health.
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