Diabetic Cooking

Sides

Black beans and rice

Preparation time: 20 minutes.
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Ingredients

  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (12-ounce) jar thick and chunky mild salsa
  • 1 (8 3/4-ounce) can no-salt-added corn, drained
  • 4 cups cooked brown rice
  • 1 cup (4 ounces) shredded Monterey Jack cheese

Directions

Combine black beans, salsa, and corn in a saucepan and warm over medium heat until bubbly (approximately 10 minutes). Spoon 1/2 cup bean mixture over 1/2 cup hot, cooked rice. Sprinkle with 2 tablespoons of cheese and serve.

Yield: 8 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 334, Carbohydrates: 59 g, Protein: 11 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 444 mg, Fiber: 4 g

Exchanges per serving: 3 1/2 starch, 1/2 whole milk. Carbohydrate choices: 4.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.