A couple recipes

SALSA BEAN DIP

 

Yield: 14 servings

Serving size: 2 tablespoons

View Online: http://diabeticgourmet.com/recipes/html/733.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

 

Ingredients

 

–  3/4 cup mild or medium thick and chunky salsa

–  1 (19 ounce) can cannellini beans, rinsed and drained

–  1 teaspoon lemon juice

–  1 teaspoon dark brown chili powder (or to taste)

–  1 teaspoon ground cumin

–  1/8 teaspoon salt

 

Directions

 

Place the salsa in a sieve over a large bowl.

Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.

 

In the bowl, mash the beans slightly with a fork.

 

Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined.

Transfer to a serving bowl.

 

Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.

 

Nutritional Information Per Serving:

Calories: 36; Protein: 2 g; Sodium: 74 mg;

Cholesterol: 0 mg; Dietary Fiber: 2 g;

Sugars: 0 g; Carbohydrates: 7 g

Exchanges:         1/2 Starch

 

CHICKEN TENDERS WITH SPICY BLACK BEANS

 

Yield: 4 servings

View Online: http://diabeticgourmet.com/recipes/html/738.shtml

Source: Secrets of Good-Carb Low-Carb Living Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml

 

Ingredients

 

–  1 pound chicken breast tenders

–  1 teaspoon ground cumin

–  1/2 teaspoon garlic powder

–  1/2 teaspoon coarsely ground black pepper

–  1/4 teaspoon salt

–  1 tablespoon extra-virgin olive oil

–  1 cup canned black beans, undrained

–  1/2 cup chunky-style salsa

–  1/2 cup shredded reduced-fat Monterey Jack

or Mexican-blend cheese (optional)

–  3 tablespoons finely chopped fresh cilantro

or thinly sliced scallions

 

Directions

 

Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.

 

Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.

 

If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving:

Calories: 201; Protein: 29 g; Sodium: 629 mg;

Cholesterol: 66 mg; Fat: 4.9 g; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g

Exchanges: 1 Bread/Starch, 4 Low-Fat Meat

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