Diabetes-Friendly Recipes
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Cilantro Chutney

This makes about 2 1/2 cups of Cilantro Chutney, and it tastes best if you make it a day before you plan on serving.  That will give the flavors time to mingle and intensify.
Prep time:

Ingredients

  • 1/3 cup green bell pepper, chopped
  • 1 cup loosely packed cilantro leaves
  • 2 tablespoons chopped onion
  • leaves from 1 sprig of fresh mint (optional)
  • ½ teaspoon fresh ginger, minced
  • 1 clove garlic, minced
  • pinch salt (optional)
  • 3 whole cloves
  • 2 cups plain low-fat yogurt
  • salt and white pepper, to taste

Directions

  1. In a food processor or blender, combine everything but the yogurt. Process until finely minced.
  2. Stir in yogurt.  Add salt and white pepper (to taste).
  3. Transfer mixture to a serving dish, cover, and refrigerate until ready to use.

Nutrition Information

Per 1/4 cup (60 ml) servings:35 calories (20% calories from fat), 3 g protein, 1 g total fat (0.5 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 3 mg cholesterol, 152 mg potassium, 37 mg sodium
Diabetic exchanges:1/2 carbohydrate (skim milk)
 

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