Diabetic Cooking

Fat-free roasted red pepper spread

Preparation time: 10 minutes. Cooking time: 5 minutes.


  • 2 medium red bell peppers (approximately 2 1/2–3 inches in diameter)
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 1/4 cup great northern beans (canned or fully cooked), rinsed and drained
  • 2 tablespoons low-sodium tomato paste
  • 1 teaspoon balsamic vinegar
  • 1 clove garlic, minced


Preheat broiler. Remove stem, core, and inner white ribs from peppers. Cut into large chunks and place on broiler-safe pan. Broil about 4–5 minutes on one side only until flesh softens and a few browned spots appear. Place all ingredients in a food processor and blend until combined. Mixture will be thick but spreadable. Use as an appetizer spread or as a sandwich spread.

Yield: 1 cup.

Serving size: 2 tablespoons.

Nutrition Facts Per Serving:
Calories: 44 calories, Carbohydrates: 9 g, Protein: 2 g, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 10 mg, Fiber: 2 g

Exchanges per serving: 1/2 carbohydrate. Carbohydrate choices: 1/2.

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.