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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Baked spinach casserole

Preparation time: 25 minutes
Cooking time: 55-60 minutes

Nonstick cooking spray
4 lasagna sheets, traditional or no-boil
1 tablespoon extra-virgin olive oil
2 bunches fresh spinach (about 12 ounces total), washed, thoroughly drained, and coarsely chopped; or 1 package (9 ounces) frozen chopped spinach, thawed and thoroughly squeezed and drained to remove all water
1 small onion, coarsely chopped
2 eggs
1 cup part-skim ricotta cheese
1/2 cup fat-free milk
1/4 teaspoon salt
Pinch ground nutmeg
2 tablespoons grated Parmigiano-Reggiano cheese

Preheat oven to 375°F. Coat a 9” x 13” baking pan with nonstick cooking spray. Cook the lasagna sheets according to box instructions, drain, and layer on the baking pan. (If using no-boil lasagna sheets, soak for 5 minutes in hot water to soften before layering.)

Heat the olive oil over low heat in a large frying pan or Dutch oven. Add the spinach and onion. Cook for 10 minutes, stirring frequently. Remove from heat.

In a medium bowl, beat the eggs. Add the ricotta, milk, salt, nutmeg, and finally the spinach and onion mixture. Mix well. Pour the mixture over the lasagna sheets. Spread evenly. Sprinkle grated cheese over the top. Bake for 40 minutes or until a golden crust forms on the top. Serve hot or at room temperature.

Nutrition Facts

Per Serving:
  Calories: 338
  Carbohydrate: 22 g
  Protein: 20 g
  Fat: 18 g
  Saturated fat: 9 g
  Cholesterol: 169 mg
  Sodium: 260 mg
  Fiber: 2 g
 
Exchanges per serving: 1 starch, 1 vegetable, 2 medium-lean meat, 1 1/2 fat
Carbohydrate choices: 1 1/2

 

  

2011-05-24

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