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Bean and Veggie Wrap
Black beans, mushrooms, spinach leaves and Cheddar cheese find themselves tasty and nutrient-rich partners in this quick wrap sandwich.
4 fat-free flour tortillas, (6 to 8 inches in diameter)
2 cups sliced fresh mushrooms (5 ounces)
1 medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 can (15 ounces) black beans, rinsed and drained
4 cups fresh spinach leaves
1/2 cup shredded reduced-fat Cheddar cheese (2 ounces)
1. Heat tortillas as directed on package. While tortillas are heating, spray 10-inch nonstick skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
2. Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
1 Serving: Calories 280 (Calories from Fat 20); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 730mg; Potassium 800mg; Carbohydrate 57g (Dietary Fiber 10g); Protein 18g
% Daily Value: Vitamin A 50%; Vitamin C 10%; Vitamin D 0%; Calcium 22%; Iron 30%; Folic Acid 56%
Diet Exchanges: 3 Starch; 2 Vegetable
SANTA FE BEANS AND RICE
2 cups cooked white rice
1 (15 ounce) can black beans, rinsed and drained
1 cup frozen corn
1 (10 ounce) can of diced Mexican-style tomatoes (like Rotel)
1 cup salsa
1 cup low-fat sour cream
2 cups shredded reduced-fat Mexican cheese blend, divided use
1 small red onion, chopped
1 (2 1/4 ounce) can sliced ripe olives, drained
Preheat oven to 350 degrees F. Grease a 2-quart baking dish.
In a large bowl, combine beans, corn, tomatoes, salsa, sour cream, 1 cup cheese and cooked rice. Season with salt and pepper. Transfer to prepared baking dish and top with onions and olives.
Bake uncovered for 30 minutes.
Sprinkle with remaining 1 cup cheese and bake 5-10 minutes longer until cheese is melted.
One of my favorite frozen weight watchers dinners is Santa Fe Beans and Rice. This is my knock off version that comes pretty close.
Serves: 8 or 9
Source: "The Best Diabetes Cookbook"
2 cups canned black beans, rinsed and drained
1/2 cup dry seasoned bread crumbs
1/3 cup chopped fresh dill
1/3 cup chopped red onions
1/4 cup finely chopped carrots
2 tablespoons cornmeal
1 1/2 teaspoon minced garlic
1/4 teaspoon salt
3 tablespoons light sour cream
2 tablespoons light mayonnaise
2 teaspoons freshly squeezed lemon juice
1/4 to 1/2 teaspoon minced garlic
1 tablespoon chopped fresh dill
Preheat oven to 425 degrees F. Spray baking sheets with vegetable spray. In a food processor, combine black beans, bread crumbs, dill, onions, carrots, cornmeal, egg, garlic and salt. Pulse on and off until well combined. With wet hands, scoop up 1/4 cup of mixture and form into a patty. Put on prepared baking sheet. Repeat procedure for remaining patties.
Bake 15 minutes, turning at the halfway point. Meanwhile, make the sauce: In a small bowl, stir together sour cream, mayonnaise, lemon juice, garlic and dill. Serve burgers hot with sauce on side.
Nutritional Information Per Serving (1 burger with 1 tbsp sauce):
Calories: 122, Carbohydrate: 19 g, Fiber: 5 g, Protein: 6 g, Fat: 3 g, Sodium: 491 mg, Cholesterol: 27 mg
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
- 1 cup seeded, diced plum tomatoes (3-4 tomatoes)
- 1 cup canned black beans, rinsed
- 2 tablespoons chopped scallions
- 1 tablespoon chopped fresh cilantro or parsley
- 1 tablespoon lime juice
- 1-1/2 teaspoons extra-virgin olive oil
- 1/2-1 teaspoon minced canned chipotle in adobo sauce
- 1/8 teaspoon salt, or to taste
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each):
Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg
Diabetic Exchanges: 1 Starch
Edited by: ASK4JJG at: 5/11/2011 (10:36)
SPICY BLACK BEANS
Yield: 2 Cups (4 Servings)
Source: The New Family Cookbook for People with Diabetes
2 teaspoons olive oil
1 clove garlic, minced
One 16-ounce can black beans, rinsed and drained
1/3 cup prepared hot salsa or picante sauce
1 tablespoon fresh lime juice
1 tomato, seeded and chopped
1/4 cup coarsely chopped cilantro
Heat the oil in a medium saucepan. Saute the garlic until tender, about 2 minutes. Add the beans, salsa, and lime juice. Simmer until heated through, about 5 minutes, stirring occasionally. Stir in the tomato; sprinkle with cilantro.
Nutritional Information Per Serving (1/2 Cup):
Calories: 138, Fat: 3g, Cholesterol: 0mg, Sodium: 196mg, Carbohydrate: 22g, Dietary Fiber: 7g, Sugars: 4g, Protein: 7g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
Rum-Baked Black Beans
6 serving(s)/Serving size: 2/3 cup
Rum adds a rich, fragrant flavor to these beans, and the orange wedge garnishes add a bright accent to their deep color.
1-1/4 cups dried black beans
3/4 cup chopped onions
1 cup finely chopped celery
2/3 cup chopped carrot
2 cloves garlic, minced
1 small bay leaf
2 Tbsp chopped fresh parsely
3/4 tsp dried thyme
1/4 tsp salt
1/2 tsp freshly ground pepper
1 Tbsp margarine
2 Tbsp dark rum
1 orange cut into 6 wedges
1.Rinse the beans. Cover with water and soak overnight; drain.
2.Place the beans, 3 cups water, the onion, celery, carrot, garlic, bay leaf, parsley, thyme, salt, and pepper in a large pot. Bring to a boil; cover and simmer 1 hour.
3.Preheat the oven to 325 degrees F.
4.Transfer the beans and the liquid in the pot to a bean pot or a 1-1/2 quart casserole prepared with nonstick pan spray. Stir in the margarine and rum. Cover and bake for 2 hours. Remove the cover and bake 30 minutes longer.
5.Serve topped with orange wedges.
Exchanges Per Serving: 2 Starch, 1 Vegetable
Calories: 187, Calories from Fat: 23, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrates: 33 g, Dietary Fiber: 8 g, Sugars: 6 g, Protein: 10 g
Black Bean Salsa is great with fat free tortilla chips.
Can also be used a a a topping for grilled chicken !!
Yummy on top of a green salad or on top of a baked potato.
BLACK BEAN SALSA
4 (15 ounce) cans black beans, rinsed and drained
1 yellow bell pepper, diced
1 red bell pepper, diced
1 green bell pepper, diced
1/4 of a large red onion, finely chopped
1 (16 ounce) package frozen or canned corn
1/4 cup olive oil
3 tablespoons red wine vinegar
1 teaspoon ground cumin
1 tablespoon chopped fresh cilantro
1 clove minced garlic
1/4 teaspoon hot sauce ( optional )
This makes a lot but will keep in the fridge over a week.
Mix all ingredients and keep in a glass bowl or container.
If you are looking for something sweet, try this !!
Sounds weird, but they taste great.
BLACK BEAN BROWNIES
1 (15.5 ounce) can black beans, rinsed and drained
3 tablespoons applesauce
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
3/4 cup white sugar
1 teaspoon instant coffee
1/2 cup chocolate chips
Preheat oven to 350 degrees
Spray a 8x8 square baking dish with Pam.
Combine all except the chocolate chips into a blender; blend until smooth; pour the mixture into the prepared baking dish.
Sprinkle the chocolate chips over the top of the mixture.
Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.
Really, try it !!
Edited by: SNOOPY1960 at: 5/5/2011 (21:29)
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