2019-05-01_Diabetes_Self-Management

Brown Rice with Chickpeas

and Spinach

MAKES 4 SERVINGS
SERVING SIZE: 1 CUP

Nutrients per Serving: Calories 176, Total Fat 2g, Saturated
Fat 0g, Protein 8g, Carbohydrates 24g, Cholesterol 0mg,
Fiber 2g, Sodium 229mg

Dietary Exchange: 1½ Bread/Starch, ½ Lean Meat

Nonstick cooking spray

½ cup diced celery

½ cup uncooked instant brown rice

1 can (about 15 ounces) chickpeas, rinsed
and drained

1 clove garlic, minced (optional)

1 package (10 ounces) frozen chopped spinach,
thawed and drained

1 teaspoon Greek or Italian seasoning

¾ teaspoon vegetable broth

1 / 3 teaspoon black pepper

2 cups water

1 tablespoon lemon juice

1. Heat large skillet coated with nonstick cooking
   spray over medium-high heat. Add celery; cook, stirring
   occasionally, 4 minutes or until lightly glazed and brown
   in spots.


2. Add rice, chickpeas, garlic, if desired, spinach, Greek
   seasoning, broth, pepper and water. Stir to combine.
   Cover and bring to a gentle boil. Reduce heat to low and
   boil gently 12 minutes or until rice is tender. Remove from
   heat; add lemon juice and mix gently with large spoon.

Rotini with Spinach, Beans

and Romano Cheese

MAKES 8 (1¼-CUP) SERVINGS

Nutrients per Serving: Calories 190, Total Fat 6g, Saturated

Fat 2g, Protein 10g, Carbohydrates 28g, Cholesterol 7mg,

Dietary Fiber 5g, Sodium 313mg 

Dietary Exchange: 2 Bread/Starch, 1 Meat

4 cups cooked multigrain or whole-wheat rotini

8 cups fresh spinach, stems removed and

leaves torn

1 can (about 15 ounces) cannellini or Great

Northern beans, rinsed and drained

½ cup shredded or grated Romano cheese

2 tablespoons olive oil

2 cloves garlic, minced

¼ teaspoon salt

¼ teaspoon black pepper

Combine hot rotini with spinach, beans, cheese, oil,

garlic, salt and pepper in large bowl; mix well. 

Note: The heat of the cooked rotini will wilt the

spinach somewhat. If you would prefer more-cooked

spinach, steam it slightly before adding it to the rotini

with the rest of the ingredients.

Variations: You may substitute whatever pasta

shapes, canned beans or cheese you have on hand.

In addition, extra-virgin olive oil will give this dish a

somewhat different flavor.

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