Mediterranean Spinach Bake
This vegetarian dish makes a tasty luncheon or dinner entree. The number of bread slices needed will depend on their size.
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes, 2nd Edition from our online store.
Prep time: 15 minutes
Serves 6; serving size: 1/6 of bake
3-4 slices multi-grain or whole-wheat bread
1 1/2 Tbsp olive oil
1/2 cup chopped onion
2 cups frozen loose-leaf spinach
1 1/2 tsp dried dill weed
Scant 1/4 tsp salt (optional)
1/8 tsp black pepper
1/2 cup crumbled low-fat feta cheese
1 cup fat-free ricotta cheese
1/2 cup shredded fat-free mozzarella cheese
1 cup liquid egg substitute
- Spray a 9-in square baking pan with nonstick spray. Arrange 1 layer of bread slices in the bottom of the pan, cutting to fit, if necessary. Set aside. Preheat the oven to 375 degrees.
- In a nonstick skillet over medium heat, combine the oil and onion. Cook the onion, stirring frequently, until it is soft but not browned. Stir in the spinach. Cover, reduce the heat, and cook gently for 4 to 5 minutes, stirring occasionally and breaking up any large lumps of spinach if necessary.
- Meanwhile, in a medium-sized bowl, stir together the seasonings, cheeses, and egg substitute.
- Remove the pan from the burner. Stir the spinach mixture into the cheese mixture. Cover the bread slices with the mixture, spreading evenly with the back of a large spoon.
- Bake for about 30 to 35 minutes or until the filling is cooked through.
1/2 Skim Milk
1 High-Fat Meat
Calories from Fat: 63 g
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 12 mg
Sodium: 466 mg
Total Carbohydrate: 18 g
Dietary Fiber: 4 g
Sugars: 4 g
Protein: 18 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.
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