Georgia Magazine - November 2020 - 36

GEORGIA Cooks
This recipe is a simple and delicious
combination of peppery arugula and
sweet, sun-dried tomatoes. You can find
this recipe in "The Diabetes Superfoods
Cookbook and Meal Planner" (American
Diabetes Association, 2019).

1 (15.5-ounce) can chickpeas (garbanzo
beans)
1/4 cup sun-dried tomatoes packed in olive
oil and Italian herbs, drained
1 clove garlic, minced
2 cups fresh arugula

Combine chickpeas, drained tomatoes and garlic in a salad bowl. Mix in arugula.
Let sit for 10 minutes to slightly wilt the arugula
leaves before serving. Serves 4.
Nutrition facts: Serving size: 3/4 cup. Calories:
150; Total fat: 4.5 grams; Saturated fat: 0 grams;
Trans fat: 0 grams; Cholesterol: 0 milligrams; Sodium: 120 milligrams; Total carbohydrates: 22 grams;
Dietary fiber: 6 grams; Total sugars: 5 grams; Protein:
7 grams; Potassium: 400 milligrams; Phosphorus:
130 milligrams. Choices/exchanges: 1 starch,
1 non-starchy vegetable, 1/2 fat.

You can use frozen salmon fillets for this Dijon Salmon recipe, but be
sure they are completely thawed before using. The best way to thaw the fish
is in the refrigerator overnight, so plan ahead. You can find this recipe in
"The Diabetes Cookbook" (American Diabetes Association, 2018).

DIJON SALMON
2 slices whole-wheat bread (with 2 grams of fiber or more per slice)
1/4 cup chopped parsley
2 tablespoons olive oil
1/4 cup Dijon mustard
2 cloves garlic, minced or grated
1/4 cup onions, minced
1 tablespoon Splenda Brown Sugar Blend
4 (4-ounce) skinless salmon fillets
1/2 teaspoon salt, optional
1/4 teaspoon black pepper
Nonstick cooking spray

ISTOCK.COM / OKSANAKIIAN

Reprinted with permission from the
American Diabetes Association.
©2019 by the American Diabetes Association

Garbanzo Bean and Arugula Salad

Dijon Salmon

36

Georgia Magazine

November 2020

Preheat oven to 375 degrees. Toast the whole-wheat bread,
then place the toast and chopped parsley in a food processor
and pulse to make breadcrumbs. Do not over-mix. Set aside.
In a medium bowl, whisk together olive oil, Dijon mustard,
garlic, onions and Splenda Brown Sugar Blend. Season each side
of the salmon fillets with salt, if using, and pepper.
Coat a baking sheet with cooking spray. Place salmon fillets
on baking sheet and divide the Dijon mixture evenly among the
fillets. Sprinkle the top of each fillet evenly with whole-wheat
breadcrumbs. Bake salmon for 15 minutes or until salmon is
tender and flakes with a fork. Serves 4.
Nutrition facts: Serving size: 1 (4-ounce) fillet. Calories:
300; Calories from fat: 140; Total fat: 16 grams; Saturated fat:
2.9 grams; Trans fat: 0 grams; Cholesterol: 60 milligrams; Sodium: 490 milligrams; Potassium: 500 milligrams; Total carbohydrates: 14 grams; Dietary fiber: 2 grams; Sugars: 4 grams;
Protein: 25 grams; Phosphorus: 345 milligrams. Choices/
exchanges: 1/2 starch, 1/2 carbohydrate, 3 lean protein, 2 fat.
Reprinted with permission from the American Diabetes Association.
©2018 by the American Diabetes Association

MITTERA CREATIVE

GARBANZO BEAN AND
ARUGULA SALAD



Georgia Magazine - November 2020

Table of Contents for the Digital Edition of Georgia Magazine - November 2020

Contents
Georgia Magazine - November 2020 - Intro
Georgia Magazine - November 2020 - Cover1
Georgia Magazine - November 2020 - Cover2
Georgia Magazine - November 2020 - Contents
Georgia Magazine - November 2020 - 4
Georgia Magazine - November 2020 - 5
Georgia Magazine - November 2020 - 6
Georgia Magazine - November 2020 - 7
Georgia Magazine - November 2020 - 8
Georgia Magazine - November 2020 - 9
Georgia Magazine - November 2020 - 10
Georgia Magazine - November 2020 - 11
Georgia Magazine - November 2020 - 12
Georgia Magazine - November 2020 - 13
Georgia Magazine - November 2020 - 14
Georgia Magazine - November 2020 - 15
Georgia Magazine - November 2020 - 16
Georgia Magazine - November 2020 - 17
Georgia Magazine - November 2020 - 18
Georgia Magazine - November 2020 - 19
Georgia Magazine - November 2020 - 20
Georgia Magazine - November 2020 - 21
Georgia Magazine - November 2020 - 22
Georgia Magazine - November 2020 - 23
Georgia Magazine - November 2020 - 24
Georgia Magazine - November 2020 - 25
Georgia Magazine - November 2020 - 26
Georgia Magazine - November 2020 - 27
Georgia Magazine - November 2020 - 28
Georgia Magazine - November 2020 - 29
Georgia Magazine - November 2020 - 30
Georgia Magazine - November 2020 - 31
Georgia Magazine - November 2020 - 32
Georgia Magazine - November 2020 - 33
Georgia Magazine - November 2020 - 34
Georgia Magazine - November 2020 - 35
Georgia Magazine - November 2020 - 36
Georgia Magazine - November 2020 - 37
Georgia Magazine - November 2020 - 38
Georgia Magazine - November 2020 - Cover3
Georgia Magazine - November 2020 - Cover4
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