01-08-2006, 09:20 AM
|
#1
|
Senior Member
Thread Starter
Join Date: Jan 2005
Location: Western NY
Posts: 325
S/C/G: 208
Height: 5'3
|
Wave 1 - BLACK BEAN AND TOMATO SALSA
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
INGREDIENTS
- 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
DIRECTIONS
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
---------------------------------
|
|
|