Ingredients

  • 1 Tbsp. olive oil
  • 1/2 cup diced onion
  • 10 ounces packaged frozen chopped broccoli
  • 1/2 tsp. salt
  • 1 bay leaf
  • 1 tsp. flour
  • 12 ounce can of evaporated skim milk
  • 1/2 cup canned low-sodium, fat-free chicken broth

Directions

  1. In a 10-inch skillet, sauté onion in oil until brown.
  2. Microwave broccoli until soft and then add it to the onion mixture along with salt and bay leaf.
  3. Sprinkle flour on top of mixture and stir to combine.
  4. Continue stirring and add milk and broth until it boils.
  5. Reduce heat and simmer until mixture thickens. Discard bay leaf.
  6. Transfer 1/2 of mixture and blend until smooth. Then add the other ½ and combine for thickness/chunks.

Food exchanges: 1 1/2 starch, 1 fat.

Nutritional Info (per serving):
Makes 4 Servings
Carbhydrates:    15g
Protein:    4g
Fat:     4g

Recipe courtesy of Marci Sloane, MS, RD, LD/N, CDE, who is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life! More about Marci Sloane

ADW Diabetes

ADW Diabetes is a diabetic supply mail order company that is dedicated to keeping diabetes management affordable. ADW takes a leading role in offering free diabetic education through Destination Diabetes, an informational component of the ADW website featuring tips and advice from diabetes and nutrition experts, diabetic recipes and more.

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