15-Minute Diabetic Meals by Nancy S. Hughes

Author:Nancy S. Hughes
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2010-07-14T16:00:00+00:00

Exchanges/Choices

2 Vegetable • 1 Med-Fat Meat

Calories 140

Calories from Fat 40

Total Fat 4.5g

Saturated Fat 2.5g

Trans Fat 0.0g

Cholesterol 15mg

Sodium 515mg

Total Carbohydrate 10g

Dietary Fiber 3g

Sugars 3g

Protein 14 g

BLACK BEAN AND GREEN CHILI SKILLET CASSEROLE

Serves: 4 • Serving Size: 1 1/2 cups

1 teaspoon canola oil

1 1/2 cups chopped onion

1 10-ounce package frozen whole-grain brown rice

5 ounces sweet grape cherry tomatoes, quartered

1 15-ounce can black beans, rinsed and drained

1 4-ounce can chopped green chilis

3/4 teaspoon ground cumin

1/4 teaspoon turmeric, optional

1 medium lime, cut in half

1/2 cup shredded reduced-fat sharp cheddar cheese

1. Place a large nonstick skillet over medium-high heat until hot. Add the oil and cook the onions 8 minutes or until richly browned, stirring frequently.

2. Meanwhile, cook the rice in the microwave according to directions on the package. Add the cooked rice, tomatoes, beans, chilies, cumin, and turmeric to the onions in the skillet, stir gently, yet thoroughly to blend. Cook 1 to 2 minutes to heat through.

3. Squeeze half of the lime evenly over all and sprinkle with cheese. Serve with remaining lime half, cut into 4 wedges.

Exchanges/Choices

2 Starch • 1 Vegetable • 1 Lean Meat • 1/2 Fat

Calories 255

Calories from Fat 45

Total Fat 5.0g

Saturated Fat 2.1g

Trans Fat 0.0g

Cholesterol 10mg

Sodium 245mg

Total Carbohydrate 40g

Dietary Fiber 9g

Sugars 5g

Protein 12 g

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