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
P
h
o
t
o
:
L
i
n
d
a
W
o
l
p
e
r
t
20 DECEMER 2016 Diabetes Forecast
From The Six
O’Clock Scramble
Meal Planner by
Aviva Goldfarb.
Available at
shopdiabetes.
org, 1-800-232-
6733, or
bookstores
nationwide.