Ingredients

  • 2 teaspoons olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 cup long-grain white rice or basmati rice
  • 2 cups fat-free, reduced-sodium chicken broth
  • 1 cup canned black beans, drained
  • 1/2 cup diced red pepper
  • 1/2 cup diced yellow pepper
  • 1/2 cup diced green pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • Salt and pepper to taste


Directions

  1. In a saucepan over medium-high heat, heat the oil.
  2. Add the onion and garlic and saute for 4 minutes.
  3. Add the bay leaf and rice and saute for 2 minutes.
  4. Add the broth and bring to a boil. Lower the heat, cover, and simmer for 15 minutes.
  5. Add the beans and cook for 5 minutes. Add the pepper, cumin, and coriander and cook for 5 minutes. Add salt and pepper to taste.


Recipe Yield: Yield: 6 servings (About 3/4 cup each)

Nutritional Information Per Serving:

Calories: 188
Fat: 2 grams
Fiber: 4 grams
Sodium: 200 milligrams
Protein: 6 grams
Carbohydrates: 36 grams
Sugars: 4 grams

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Diabetic Exchanges

2 Starch, 1 Vegetable



Book Title: The Diabetes Food and Nutrition Bible

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