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If you use canned black beans, the beans will still retain some of the sodium used in preparing them, even if drained,
rinsed and drained again. It takes about an hour of cooking, to make your own beans (and cuts out about 600 mg of sodium
per serving). Simply place dried beans in a large pot, add about 3 times as much water as you have beans, bring to a
boil, reduce heat and gently simmer for about 40 minutes, or until beans are tender. Once cooked and cooled, you can
freeze them for later use, if you make a double or triple batch.
This salad tastes even better if made the day before serving and refrigerated. For variation, add some chopped fresh
tomato and/or some frozen kernel corn.
Ingredients:
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 cup cooked and cooled brown rice OR white rice
1 can (15 ounce) of black beans, drained, rinsed and drained OR 1 1/2 cups of cooked ahead black beans
Dressing
1/4 cup vinegar or lemon juice
1/2 tsp dry mustard powder
1 clove garlic, minced OR 1/2 tsp garlic powder
1/4 tsp black pepper
2 Tbsp olive oil
Procedure:
In a medium bowl, mix together the chopped onion and pepper, rice and beans, stirring well. Whisk the dressing ingredients
together and pour over the rice and ben mixture, stirring to coat well. Refrigerate at least an hour before serving.
Serving Size: a 1 cup portion contains approximately
352 calories, 12 g protein, 10 g fat (1 g saturated), 53 g carbohydrate, 620 mg sodium with canned beans, 20 mg sodium
with home cooked beans, 0 mg cholesterol
Diabetic Exchange - 3 bread/starch, 2 fat
3 servings
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