3 sensational potato recipes that combat diabetes

Carbs are the "enemy" of anyone who needs to watch their blood sugar levels. That's why these three delicious potato recipes, each under 40 carbs per serving, are ones even people with diabetes can enjoy. Salad, scalloped and mashed – these amazing potato side dishes add variety to your dinnertime repertoire.

[Photo credit: iStock.com/robynmac]

With loads of flavour and just 28 carbs per serving, this scalloped potato dish will become a dinnertime favourite.

Preparation time: 15 minutes
Cooking time: 50 minutes
Serves: 8

Ingredients

• 4 onions, thinly sliced
• 125 to 175 mL (1/2 to 3/4 c.) chicken broth
• 1 can fat-free evaporated milk
• 750 g (1 1/2 lb.) potatoes, peeled and sliced
• Salt and pepper to taste
• Pinch of paprika

Preparation instructions

1. Preheat oven to 220°C (425°F).
2. Lightly spray a shallow 2 litre (2 qt.) baking dish with cooking spray.
3. Bring onions and 125 mL (1/2 c.) of broth to a boil in a non-stick skillet over medium heat. Reduce heat and simmer, until tender, about 10 minutes, adding more broth if needed. Add milk and heat for 10 minutes.
4. Arrange half the potatoes in the baking dish; season with salt and pepper. Spoon half the onion mixture on top. Add another layer of potatoes, then onions. Lightly season with salt and pepper; sprinkle with paprika.
5. Bake uncovered until potatoes are browned and tender, 30 minutes.

Nutritional information
Each serving contains about 135 calories; 6 g protein; 28 g carbohydrates; 0 g fat; 0 g saturated fat; 0 mg cholesterol, 3 g fibre and 106 mg sodium.

This tangy potato salad, served warm or at room temperature, makes a delicious side dish for six.

Cooking time: 22 minutes
Preparation time: 15 minutes
Serves: 6

Ingredients

• 750 g (1 1/2 lb.) small red potatoes, scrubbed and quartered
• 2 mL (1/2 tsp.) salt, divided
• 4 slices turkey bacon
• 1 small onion, chopped
• 50 mL (1/4 c.) apple cider vinegar
• 30 mL (2 tbsp.) sugar
• 15 mL (1 tbsp.) coarse-grain Dijon mustard
• 5 mL (1 tsp.) olive oil
• 2 mL (1/2 tsp.) fresh-ground black pepper
• 50 g (1/4 c.) finely chopped sweet pickles
• 50 g (1/4 c.) finely chopped red pepper
• 50 g (1/4 c.) minced parsley

Preparation instructions

1. Place potatoes in water to fill up a large pot. Add one ml (1/4 tsp.) of salt; bring to a boil over high heat. Reduce heat to medium and cook until tender, about 10 minutes. Drain and keep warm.
2. Cut bacon in half crosswise and cook in a large nonstick skillet until crisp. Drain on paper towels; crumble.
3. Sauté onion in the pan juices until golden, about seven minutes.
4. Shake vinegar, sugar, mustard, oil, black pepper and remaining salt in a jar; whisk into skillet. Bring to a simmer and cook until fragrant, about two minutes.
5. Add potatoes, pickles, red pepper and half the bacon. Cook, stirring, until potatoes are evenly coated and heated, about two minutes.
6. Sprinkle with parsley and remaining bacon. Serve warm or at room temperature.

Nutritional information
Each serving contains about 190 calories; 5 g protein; 36 g carbohydrates; 3 g fat; 1 g saturated fat; 7 mg cholesterol, 3 g fibre and 597 mg sodium.

This dish puts a tasty twist on mashed potatoes in a way that prove delightfully surprising for guests.

Cooking time: 60 minutes
Preparation time: 15 minutes
Serves: 8

Ingredients

• 1 kg (2 lb.) Yukon Gold potatoes, quartered
• 3 cans reduced-sodium, fat-free chicken broth – 300 ml (1 1/4 c.) each
• 500 g (1 lb.) leeks, trimmed, thinly sliced and rinsed
• 250 ml (1 c.) 1% milk
• 3 cloves garlic, crushed
• 1 bay leaf
• 1 head green cabbage, cored, thinly sliced
• 50 mL(1/4 c.) cold water
• 1 mL (1/4 tsp.) ground nutmeg
• 1 mL (1/4 tsp.) salt
• 1 ml (1/4 tsp.) white pepper
• 30 ml (2 tbsp.) unsalted butter
• 50 g (1/4 c.) minced chives.

Preparation instructions

1. Place potatoes, broth and water to cover in a large pot. Bring to a boil and cook until tender, 20 to 25 minutes.
2. Meanwhile, combine leeks, milk, garlic and bay leaf in another pot. Cover and bring to a boil. Reduce heat and simmer until leeks are softened, 15 to 20 minutes. Drain, reserving leeks, milk and garlic. Discard bay leaf.
3. In the same pot, combine cabbage and water. Cover and boil gently. Cook until tender, 10 to 15 minutes; drain. Squeeze dry and chop finely.
4. Drain potatoes and transfer to a large bowl. Add milk and garlic; mash. Stir in leeks, cabbage, nutmeg, salt, pepper and butter.
5. Top dish with chives and serve immediately!

Nutritional information
Each serving contains about 165 calories; 6 g protein; 29 g carbohydrates; 4 g fat; 2 g saturated fat; 9 mg cholesterol, 3 g fibre and 379 mg sodium.