Cupboard recipes for diabetes

Canned Beans: just rinse them for several minutes under cold running water to get rid of the excess salt. Be sure the beans have no added sugar.  

Salsa Salad
Take one 15-oz can drained and rinsed black beans; 2 Tbsp salsa; 1 cup frozen and thawed corn kernels; 1 cup fresh or frozen and thawed carrot slices; 2 Tbsp lime juice; and 1 garlic clove, minced. Combine together and serve. Makes 6 servings. 
1 Starch Exchange; 1 Vegetable Exchange; Calories 94; Calories from Fat 3; Total Fat 0 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 102 mg; Total Carbohydrate 19 g; Dietary fiber 5g; Sugars 3 g; Protein 5 g                                                                                                                     
Bean Spread
Puree one 15-oz can drained and rinsed kidney or pinto beans with 1 cup low-fat ricotta cheese, 1 tsp ground cumin, 2 tsp chili powder, and 3 Tbsp canned salsa. Puree until smooth. Use as a dip or as a sandwich filling. Makes 16 servings, 2 Tbsp each.
 1/2 Starch Exchange; Calories 38; Calories from Fat S;Total Fat 1 g; Saturated Fat 0 g; Cholesterol 6 mg; Sodium 62 mg; Total Carbohydrate S g; Dietary Fiber 1 g;Sugars 1 g; Protein 4 g 
Bean Pasta.
Take any 15-oz can of beans, drained and rinsed, and combine it with 6 cups cooked pasta. Add 1/2 cup rehydrated dried mushrooms. Add 1/2 cup low-calorie Italian salad dressing and chill. Makes 6 servings.
  3 Starch Exchange; Calories 253; Calories from Fat 27; Total Fat 3 g; Saturated Fat 0 g;Cholesterol 1 mg; Sodium 160 mg; Total Carbohydrate 46 g; Dietary Fiber 6 g;Sugars 4 g; Protein 10 g
Bean Soup. 
Take one 15-oz can drained and rinsed navy beans and combine with one 28-oz can crushed tomatoes; one 10-oz can low-fat, reduced-sodium chicken broth; 1 cup fresh, sliced, or frozen and thawed zucchini; 1 cup fresh, sliced, or frozen and thawed carrots; 1 tsp each basil and oregano; and 1 cup cooked pasta shells. Heat in a stockpot for 2-3 minutes. Makes 6 servings.
 1/2 Starch Exchange; 2 Vegetable Exchange; Calories 169;Calories from Fat 10;Total Fat 1 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 484 mg; Total Carbohydrate 33 g; Dietary Fiber 7 g; Sugars 9 g; Protein 8 g 
Refried Beans. 
In a skillet over medium-high heat, heat 1 Tbsp olive oil. Add 1 medium chopped onion. Saute for 5 minutes. :
Add 2 Tbsp chili powder. Cook for 1 minute. Add one 15-oz can drained and rinsed kidney beans. Mash the beans with a potato 
masher. Raise the heat to high and cook for 1-2 minutes until beans are a little dry. Makes 6 servings, 1/4 cup each.
 1 Starch Exchange; 1/2 Fat Exchange; Calories 98; Calories from Fat 26; Total Fat 3 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 105 mg; Total Carbohydrate 14 g; Dietary Fiber 4 g; Sugars 3 g; ProteinS g














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