Food & Fitness
Recipes
Feta, Arugula, and Mushroom Bruschetta
Serves 14; Serving size: 1 slice
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
1 loaf Italian bread, about 1 lb. (preferably whole wheat)
4 garlic cloves, 2 peeled and left whole, 2 minced
1 Tbsp olive oil
3 cups sliced cremini mushrooms
4 cups torn basil leaves, stems removed
Salt and pepper to taste
1 cup reduced-fat feta cheese
Bunch baby arugula leaves or baby spinach leaves or large arugula leaves, torn
Preparation
- Preheat the oven to 400°F.
- Slice the loaf of bread diagonally into 14 slices half an inch thick.
- Lay the bread out in a single layer on a baking sheet, and bake for 5 to 6 minutes or until lightly golden.
- Remove from the oven and rub the whole garlic cloves over one side of each toast.
- Heat the olive oil in a skillet over medium-high heat. Add the mushrooms and sauté for 3 to 4 minutes.
- Add the minced garlic, and cook for 1 more minute.
- Remove the pan from the heat, and stir in the basil, then season with some salt and pepper.
- Sprinkle the feta on each slice of bread (spread it if you can).
- Toss the arugula with the sautéed mushroom mixture. Place this mixture over the feta.
- Return the bruschetta to the oven for 1 minute to blend the flavors.
Nutrition Information
Exchanges/Choices:
1 Starch
1/2 Fat
Calories 120
Calories From Fat 30
Total Fat 3 1/2 g
Saturated Fat 1.2 g
Trans Fat 1/3 g
Cholesterol 5 mg
Sodium 290 mg (without added salt)
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 2 g
Protein 7 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
