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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Black bean and whole wheat rotini salad

Preparation time: 15 minutes
Cooking time: 15 minutes
Chilling time: 1 hour

Black bean and whole wheat rotini salad

4 cups water
1 cup dry whole wheat rotini pasta (about 3 ounces)
1 cup canned or fully cooked black beans, unseasoned, rinsed and drained
1 cup chopped tomato
1 stick part-skim mozzarella string cheese (1 ounce)
2 tablespoons Kraft Light Balsamic Vinaigrette
1 tablespoon chopped fresh parsley
1/4 teaspoon garlic powder
1 tablespoon chopped green onion

Bring water to a boil over high heat in a 1-quart saucepan. Add pasta and cook according to package directions until tender (about 12 minutes). Rinse in colander under cool running water to stop cooking process, then drain well. Place pasta in a medium-size mixing bowl. Add black beans and tomato. Slice the cheese stick horizontally to make thin, circle-shaped pieces and add to bowl. Add salad dressing, parsley, and garlic powder and toss well. Place in a serving bowl, and garnish with chopped green onion. Chill for one hour before serving.

Nutrition Facts

Per Serving:
  Calories: 110
  Carbohydrate: 18 g
  Protein: 5 g
  Fat: 2 g
  Saturated fat: 1 g
  Cholesterol: 3 mg
  Sodium: 75 mg
  Fiber: 3 g
 
Exchanges per serving: 1 carbohydrate, 1/2 lean meat
Carbohydrate choices: 1

 

  

2009-08-25

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