• 2 cups water
  • Salt and pepper to taste
  • 2 new potatoes, peeled, diced
  • 2 carrots, sliced
  • 6 fresh spinach leaves, chopped
  • 1/2 cup fresh green peas or thawed frozen green peas
  • 1 tablespoon arrowroot
  • 1-1/2 cups skim milk
  • 1/4 teaspoon red (cayenne) pepper
  • 1 tablespoon chopped fresh parsley


  1. In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
  2. Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Recipe Yield: Servings: 4 (1-cup servings)

Nutritional Information Per Serving:

Calories: 97
Sodium: 112 milligrams
Cholesterol: 2 milligrams
Protein: 6 grams
Carbohydrates: 18 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

1/2 Milk, 2 Vegetable

Book Title: Light and Easy Diabetes Cuisine

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