Diabetic Cooking

Confetti black-eyed peas and rice

Preparation time: 20 minutes.


  • 1 teaspoon corn oil
  • 1 medium onion, finely diced
  • 1/4 teaspoon minced garlic
  • 2 cans (15 ounces each) black-eyed peas, rinsed and drained
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper (or less, to taste)
  • 3 cups hot white rice
  • 3/4 cup reduced-fat shredded Monterey Jack cheese
  • 1 1/2 cups coarsely chopped green bell pepper
  • 1 1/2 cups coarsely chopped onion
  • 1 1/2 cups diced tomato
  • 5 1/2 tablespoons fat-free sour cream


1 reduced-sodium beef bouillon cube dissolved
in 1/2 cup hot water

Heat oil in a small nonstick skillet over medium-high heat. Add finely diced onion and garlic; cook until onion is translucent, 2 to 3 minutes, taking care not to brown garlic. Remove from heat and set aside. In a 2-quart pan, combine black-eyed peas, bouillon dissolved in water, salt, black pepper, and cayenne pepper. Stir in onion-garlic mixture. Cook uncovered over medium heat for 10 minutes to allow flavors to blend; stir periodically to prevent sticking. Gently stir in hot rice (some peas will break). Spoon 1 cup black-eyed pea–rice mixture onto each plate and garnish each serving evenly with cheese, green pepper, coarsely chopped onion, tomato, and 1 tablespoon sour cream.

Yield: 5 1/2 cups.

Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 253 calories, Carbohydrates: 41 g, Protein: 13 g, Fat: 4 g, Saturated Fat: 2 g, Sodium: 237 mg, Fiber: 7 g

Exchanges per serving: 2 1/2 starch, 1 vegetable, 1/2 medium-fat meat. Carbohydrate choices: 3.

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