Ingredients

  • 1 (28 ounce) can low-sodium whole tomatoes in juice
  • 2 cloves garlic, minced
  • 1 medium onion, finely chopped
  • 3/4 teaspoon ground ancho chile powder
  • 3/4 teaspoon chile powder
  • 1/4 teaspoon ground cumin
  • 1 (15 ounce) can black beans with juice
  • 1 (4 ounce) can chopped green chiles
  • 3 tablespoons minced fresh parsley
  • 1 tablespoon red wine vinegar
  • 1/2 cup shredded Monterey Jack cheese
  • 2 tablespoons minced cilantro


Directions

  1. In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
  2. Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
  3. Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.


Recipe Yield: Yield: 6 servings

Nutritional Information Per Serving:

Calories: 144
Fat: 3 grams
Fiber: 7 grams
Sodium: 441 milligrams
Cholesterol: 8 milligrams
Protein: 8 grams
Carbohydrates: 21 grams
Sugars: 7 grams

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Diabetic Exchanges

1 Starch, 2 Vegetable, 1/2 Fat



Book Title: Forbidden Foods Diabetic Cooking

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