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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Pigeon pea gumbo

Preparation time: 20 minutes
Cooking time: 30 minutes

Pigeon pea gumbo

2 ounces extra-lean, cured ham, chopped finely
1 teaspoon vegetable oil
1 tablespoon achiote coloring (if not available, may substitute 1 teaspoon vegetable oil mixed with 1 teaspoon paprika or 1/4 teaspoon saffron)
1/2 teaspoon whole dried oregano, crushed
2 cloves garlic, minced
1 green pepper, chopped finely
sweet chilies, seeded and chopped finely
1/4 cup fresh cilantro leaves
1 fresh tomato, chopped

6 Spanish olives stuffed with pimientos
1 tablespoon capers
1/4 cup tomato sauce, unsalted
1 can (15 ounces) pigeon peas, unsalted
1 1/2 cups long-grain rice
5 cups water

In a large, heavy pot, make sofrito by browning ham in vegetable oil over medium heat. Add achiote, oregano, garlic, green pepper, chilies, cilantro, and tomato. Cook and stir for 10 minutes. Add olives, capers, and tomato sauce to the sofrito. Add pigeon peas (undrained), rice, and water. Reduce heat to low and simmer for approximately 20 minutes uncovered until rice is tender, stirring occasionally. Consistency should be moist; may need to add additional water during the cooking process. Serve immediately.

Nutrition Facts

Per Serving:
  Calories: 136
  Carbohydrate: 27 g
  Protein: 5 g
  Fat: 1 g
  Saturated fat: 0 g
  Sodium: 99 mg
  Fiber: 3 g
Exchanges per serving: 1 1/2 starch, 1 non-starchy vegetable
Carbohydrate choices: 2




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