Cupboard recipes for diabetes
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.
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
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
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
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
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