WHITE BEANS AND SPINACH
Diabetes Cookbook for Dummies®
by Alan L. Rubin, Fran Stach, Denise C. Sharf
Beans are part of the standard diet of almost every culture, and the Italians are no exception. Heather Dismore contributed this recipe that uses the cannellini beans, an Italian staple, paired with nutritious vitamin-A-rich spinach. Use canned beans and prewashed spinach to make this nutritious powerhouse as easy to make as it is to enjoy.
Preparation time: 10 minutes
Cooking time: 20 minutes
Yield: 4 servings
• 1 tablespoon olive oil
• 1/2 cup diced onions
• 3 cloves garlic, peeled and sliced thinly
• 1 cup sliced cremini mushrooms
• 1/4 cup white wine
• 1 tablespoon Dijon mustard
• Half a 10-ounce bag of triple-washed spinach
• 1 can (15 ounces) white beans (like navy, cannellini, or great Northern), rinsed and drained
• 2 tablespoons fresh minced oregano
• Salt and pepper
1. Heat the olive oil in a skillet over medium-high heat. Add the onions and saute until translucent. Add the garlic and mushrooms. Cook until just fragrant. Add the white wine and mustard. Scrape up any browned bits that may be stuck to the skillet.
2. Add the spinach and cover. Steam the spinach for 3 to 4 minutes, or until wilted but still bright green. Add the white beans. Continue to cook until heated through. Add the oregano and salt and pepper to taste. Adjust seasonings as necessary.
Per serving: Kcalories 122 (From Fat 37); Fat 4g (Saturated 1g); Cholesterol 0mg; Sodium 385mg; Carbohydrate 18g (Dietary Fiber 5g); Protein 5g.
Exchanges: 1/2 Starch, 1 vegetable, 1/2 very lean meat, 1 fat