As always, the key to conservation is planning
ahead, and the same goes for managing your diabetes
during the holidays. Some general guidelines that may
help are to maintain your typical eating schedule as
much as possible, limit foods high in fat, and monitor
your portion sizes. If your meal schedule changes,
check your blood glucose level more often than usual.
Drinking plenty of water and engaging in regular physical activity will also help you to stay on track during
Hearty wild rice turkey soup
1 tablespoon lite margarine
2 tablespoons finely chopped white onion
2 medium ( 6 inches) celery ribs, chopped
¼ teaspoon black pepper
8 ounces leftover chopped cooked turkey (about 2 cups)
2 cans (14.5 ounces each) fat-free, reduced-sodium
chicken broth
1 cup leftover (or frozen) chopped mixed vegetables
1 cup cooked wild rice blend, any brand
½ teaspoon onion powder
½ teaspoon ground thyme
In a medium saucepan ( 2–3 quarts), melt margarine
over medium heat. Add chopped onion and celery
and sauté until vegetables are softened. Sprinkle with
black pepper. Add chopped turkey, broth, vegetables,
rice, onion powder and thyme. Bring to a simmer and
cover. Cook 20 minutes. Serve with Sage Stuffing
Dumplings (recipe follows) or whole-grain crackers.
Preparation time: 5 minutes
Cooking time: 25 minutes
Yield: 6 servings Serving size: 1 cup
Per serving: Exchanges per serving:
Calories: 127 ½ starch, 2 lean meat
Carbohydrate: 10 g Carbohydrate choices: ½
Protein: 15 g
Fat: 3 g
Saturated fat: 1 g
Cholesterol: 36 mg
Sodium: 149 mg
Fiber: 2 g
the holidays. If you have specific concerns about your
meal and celebration strategies for diabetes during the
holidays, consult a registered dietitian or certified dia-
betes educator for advice. ■
Kathleen Stanley is a diabetes educator at Central Baptist
Hospital in Lexington, Kentucky. She is the author of
50 Things You Need to Know About Diabetes,
published in 2009 by the American Diabetes Association.
Sage stuffing dumplings
1 cup leftover stuffing or dressing
1 well-beaten large egg
½ teaspoon ground sage
In a small bowl combine stuffing, egg, and sage and
mix well. Scoop about 1½ tablespoons of the mixture
into your hands and shape into a ball. Repeat until
you have 12 balls. Let sit 5 minutes to firm. Drop
dumplings into simmering (not boiling) soup or
broth, cover, and cook for 5 minutes.
Preparation time: 8 minutes
Cooking time: 5 minutes
Yield: 6 servings
Per serving:
Calories: 72
Carbohydrate: 7 g
Protein: 2 g
Fat: 4 g
Saturated fat: 3 g
Cholesterol: 35 mg
Sodium: 190 mg
Fiber: 1 g
Serving size: 2 dumplings
Exchanges per serving:
