Diabetic Cooking

Black Beans and Rice

Preparation time: 20 minutes.


  • 1 can (15 ounces) black beans, undrained
  • 1/4 teaspoon garlic salt
  • 2 dashes cayenne pepper
  • 1/4 teaspoon lime juice
  • 1 can (14.5 ounces) diced tomatoes seasoned with basil, garlic, and oregano
  • 3 cups cooked brown rice
  • 1/2 ripe avocado (about 5 ounces), chopped into bite-size pieces
  • 1/4 cup crumbled garlic-herb or plain Feta cheese


Place beans with their liquid in a small saucepan and stir in garlic salt, cayenne pepper, and lime juice. Simmer over medium heat until heated through. In another small saucepan, warm tomatoes over medium heat until heated through. Put 3/4 cup hot rice on each plate and top with one-fourth of the beans and one-fourth of the tomatoes. Sprinkle each serving with one-fourth of the chopped avocado and one-fourth of the cheese.

Yield: 4 servings.

Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 369 calories, Carbohydrates: 60 g, Protein: 12 g, Fat: 9 g, Saturated Fat: 3 g, Sodium: 1,190 mg, Fiber: 10 g

Exchanges per serving: 3 1/2 starch, 1 vegetable, 2 fat. Carbohydrate choices: 4.

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