Diabetes-Friendly Recipes

Chunky Onion-Tomato Compote

(makes 4 servings)

1tablespoon (15 ml) olive oil
16pearl onions, peeled and cut in half
salt (optional)
freshly ground pepper
114 1/2-ounce (435 g) can no-salt-added canned tomatoes with their juice
1/2cup (120 ml) dry white wine
1teaspoon (5 ml) balsamic vinegar
1teaspoon (5 ml) crushed dried basil
  1. In a large nonstick skillet, heat olive oil over medium heat. Add onions and cook until onions are soft and golden, about 8 to 10 minutes, seasoning to taste with salt (if using) and pepper.
  2. Drain the tomatoes and add the juice, white wine, balsamic vinegar, and dried basil to the skillet. Reduce heat to simmer, partially cover, and cook for 15 minutes, stirring occasionally. Coarsely chop tomatoes and set aside.
  3. Stir in reserved tomatoes and continue to cook another 5 minutes. Keep vegetables warm to serve alongside the halibut steaks.
Per serving:68 calories (44% calories from fat), 1 g protein, 4 g total fat (0.5 g saturated fat), 7 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 12 g sodium
Diabetic exchanges:1/2 carbohydrate (1 1/2 vegetable), 1 fat



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