Bakes Tomatoes and Squash - 16g Carbs, 5g Fiber, 5g Sugar
From: American Diabetes Association - The Ultimate Diabetes Meal Planner
Serves: 4
2 medium summer squash (about 1/2 lb each)
1 (10-oz) pkg frozen spinach, cooked and drained
3 oz reduced-fat feta cheese, crumbled
1/4 cup dry whole-wheat bread crumbs
1/4 cup chopped green onions, finely chopped
2 Tbsp minced parsley
1/2 tsp dill weed
2 medium tomatoes
4 tsp reduced-fat grated Parmesan cheese
Paprika, to taste
1. Preheat oven to 375 degrees F.
2. Cut squash in half lengthwise. Scoop out centers (leaving 1/2-inch
shell) and reserve pulp and seeds. In a large skillet over medium heat,
bring 1 inch of water to a boil. Add squash shells, cover, and cook for
10 minutes or until fork-tender. Remove shells and drain well; then
transfer to a baking dish.
3. In a medium bowl, combine squash pulp with spinach, feta cheese,
bread crumbs, green onions, parsley, and dill weed. Mound 1/4 of the
mixture into each squash shell, packing lightly. Bake for 10 minutes.
4. Remove stems from tomatoes and cut in half crosswise. Sprinkle top
of each half with 1 tsp Parmesan cheese. Place tomatoes beside squash
in baking dish. Bake 15-20 minutes longer or until spinach mixture is
set and vegetables are heated through. Sprinkle spinach with paprika
and serve.
Serves: 4
135 Calories, 40 Calories from Fat, 4.5g Total Fat, 2.6g Saturated Fat,
0g Trans Fat, 10mg Cholesterol, 415mg Sodium, 16g Total Carbs,
5g Dietary Fiber, 5g Sugars, 11 g Protein
EXCHANGES/CHOICES: 2 Vegetable, 1 Lean Meat, 1 Fat
