Green Beans with Water Chestnuts

From "Easy Diabetic Recipes"

16oz green beans
1/2 C water chestnuts, drained
1/4 C green onion
2 T soy sauce

1. Cook green beans according to package directions. Drain.
2. Transfer green beans to medium skillet or saucepan. Add water chestnuts, green onions and say sauce. Mix well.
3. Cook and stir mixture over medium heat until hot.

Serving Size 1/2 C
Servings per Recipe 6
Calories 26
Fat 0
Cholesterol 0mg
Sodium 174mg
Total Carbohydrate 5g
- Dietary Fiber 2g
- Sugars 2g
Protein 1g

Asparagus with Garlic

From "Easy Diabetic Recipes"

1.5 lbs asparagus, washed and trimmed
2 cloves garlic, minced
1 t dried crushed basil
1 T soy sauce

1. Heat 1/3 C water in 10-inch skillet until it boils.
2. Cook asparagus covered for about five minutes until tender-crisp. Drain and set aside.
   
3. Put garlic and basil in sprayed skillet. Cook and stir for 1–2 minutes.
4. Stir in soy sauce and water if needed.
5. Put asparagus back in pan.

Serving Size 1/2 C
Servings per Recipe 6
Calories 26, Fat <1 gram
Cholersterol 0mg
Sodium 98mg
Total Carbohydrates 5g
- Dietary Fiber 2g
- Sugars 2g
Protein 3g

Better Together: Healthy Food Combinations

• Tomatoes & Avocados
• Oatmeal & Orange Juice
• Broccoli & Tomatoes
• Blueberries & Grapes
• Apples & Chocolate
• Lemon & Kale
• Soy & Salmon
• Peanuts & Whole Wheat
• Red Meat & Rosemary
• Turmeric & Black Pepper
• Garlic & Fish
• Eggs & Cantaloupe
• Almonds & Yogurt

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.