Diabetic Dish of the Week – Black Bean and Rice Salad
November 29, 2016 at 6:05 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a commentTags: Beans, Black Bean and Rice Salad, Cooking, Corn, Diabetes, Diabetic Dish of the Week, Food, recipes, Rice, Vegetables
This week’s Diabetic Dish of the Week is a Black Bean and Rice Salad.
Black Bean and Rice Salad
Ingredients
2 tomatoes, chopped
1 large red bell pepper, chopped
1 jalapeno peppers, minced
3/4 cup lemon juice
1 1/4 teaspoons dried cilantro
1/2 teaspoon dried basil
1/8 teaspoon red pepper flakes, optional
1 (15 ounce) can whole kernel corn; drain and reserve liquid
1 (15 ounce) can low sodium black beans; drain and reserve liquid
1 tablespoon light olive oil
1/4 cup chopped onion
1/2 teaspoon minced garlic
1 1/2 cups instant brown rice
sea salt and pepper to taste
Directions
1 – In a large bowl, combine tomatoes, red bell pepper, jalapeno pepper, lemon juice, cilantro, basil, red pepper flakes, corn, and beans. Stir to combine the vegetables, then set aside.
2 – In a medium saucepan, heat olive oil at a medium-low heat. Add onions and saute until they are translucent. Add garlic and saute for another minute. Pour in rice and toss to coat. Add reserved liquid from the corn and beans, along with any additional liquid as directed on the rice box. Cook the rice to package specifications. Let the rice cool slightly.
3 – Combine the rice and vegetable mixture. Sea salt and pepper to taste and serve.
Petitchef
Foodista
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