Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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White bean and arugula salad with tomatoes

Preparation time: 20 minutes
Cooking time: 45–50 minutes

White bean and arugula salad with tomatoes

2 cups Great Northern beans
2 cloves plus 1 clove garlic, minced
1/2 teaspoon plus 1/4 teaspoon freshly ground black pepper
1 tablespoon fresh rosemary leaves (or 1 teaspoon dried rosemary)
1/3 cup fresh-squeezed lemon juice
1 tablespoon olive oil
4 cups washed and dried arugula leaves (lightly packed)
3 Roma tomatoes, chopped
1/4 cup kalamata olives, drained

Place beans in a medium saucepan, cover with water, and soak overnight. The next day, drain off the soaking water and cover beans with fresh water to cook. Add 2 cloves garlic, 1/2 teaspoon black pepper, and rosemary to saucepan, cover, and boil for 45–50 minutes, until the beans are tender. Check occasionally to ensure that there is adequate water to avoid burning. Drain beans and cool in refrigerator until beans are at room temperature. In a small bowl, whisk lemon juice, olive oil, 1/4 teaspoon black pepper, and 1 clove minced garlic. In a large salad bowl, combine arugula leaves, chopped tomatoes, kalamata olives, and cooled beans. Pour in dressing and toss to distribute throughout the salad. Serve immediately. (This salad may be served at room temperature.)

Nutrition Facts

Per Serving:
  Calories: 162
  Carbohydrate: 27 g
  Protein: 9 g
  Fat: 3 g
  Saturated fat: 0 g
  Sodium: 42 mg
  Fiber: 9 g
Exchanges per serving: 1 1/2 starch, 1 nonstarchy vegetable, 1/2 fat
Carbohydrate choices: 2




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