Diabetes Forecast - December 2016

polenta with white
beans & spinach

PREP & COOK TIME: 25 minutes

1 Tbsp extra-virgin olive oil

1 yellow onion, diced

1 tsp minced garlic (about 2 cloves)

1 tomato, diced

1/4 cup julienne-cut sundried tomatoes

12 ounces plain prepared polenta (sold in tubes with grains), diced

15 ounces no-salt-added canned great northern beans, or use cannellini beans, drained and rinsed

1 tsp dried Italian seasoning

6–9 ounces baby spinach

1/2 cup shredded part-skim mozzarella cheese

1/4 cup grated Parmesan cheese for serving (optional)

1. Heat a large heavy skillet over medium heat, and when it is hot, add the oil. When the oil is hot, add the onions and garlic and sauté until the onions are tender, about 5 minutes. (Meanwhile, assemble the fruit kabobs, if you are serving them.)

2. Add both types of tomatoes and cook for 2 more minutes. Stir in the polenta and the beans and cover for 3–4 minutes, stirring once. Stir in the Italian seasoning and the spinach, cover, and cook for about 4 more minutes until the spinach is wilted. Top with the mozzarella cheese and serve immediately, topped with the Parmesan cheese, if desired.

Per Serving: Calories 245, Calories from Fat 65, Total Fat 7g (Sat. Fat 2.1g), Cholesterol 10mg,Sodium 430mg, Potassium 800mg, Total Carbohydrate

37g, Dietary Fiber 8g, Sugar 5g, Protein 13g, Phosphorus, 250mg

Choices: Starch 2, Nonstarchy Vegetable 1, Lean Protein 1, Fat 0.5

serve with
fruit kabobs
SERVES 4

SERVING SIZE: 3/4 cup

3 cups mixed fruit such as strawberries, blueberries, bananas, mango, grapes, and/or melon

15–20 colorful toothpicks or wooden skewers

1 cup nonfat vanilla yogurt (optional)

1. Thread the fruit onto toothpicks or small skewers (kids can have fun doing this, however children under age 3 should not eat with toothpicks or skewers of any size). Serve with small bowls of yogurt for dipping (optional).

Per Serving: Calories 60, Calories from Fat 0, Total Fat 0g (Sat.Fat 0g), Cholesterol 0mg, Sodium 5mg, Potassium 230mg, Total Carbohydrate 15g, Dietary Fiber 2g, Sugar 13g, Protein 1g, Phosphorus 20mg Choices: Fruit 1