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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Hot bean and corn salsa

Preparation time: 30 minutes
Chilling time: At least 1 hour

1/3 cup fresh-squeezed lime juice (the juice of approximately 3–4 small limes; do not use lime juice concentrate)
1 teaspoon (or 1 clove) crushed garlic
1/4 teaspoon salt
1/4 teaspoon black pepper
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 1/4 ounces) no-salt-added white corn, drained
1 can (4 1/2 ounces) chopped green chilies, drained
1–2 fresh jalapeños, seeded and very finely minced (more or less to taste)
3 medium tomatoes, seeded and finely chopped
1 cup loosely packed, fresh cilantro leaves, chopped
2 ripe avocados, finely chopped

In a small bowl, whisk together lime juice, garlic, salt, and black pepper. Place remaining ingredients in a large bowl; stir gently to combine. Add dressing from small bowl and toss gently to coat well. Cover and refrigerate at least 1 hour to allow flavors to blend. Stir gently and serve with baked tortilla chips or tortillas or enjoy as a side dish or salad.

Nutrition Facts

Per Serving:
  Calories: 120
  Carbohydrate: 17 g
  Protein: 4 g
  Fat: 4 g
  Saturated fat: 1 g
  Cholesterol: 0 mg
  Sodium: 198 mg
  Fiber: 6 g
 
Exchanges per serving: 1 starch, 1 fat
Carbohydrate choices: 1

 

  

2009-10-05

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