Black Bean and Tomato Salsa - 11g Carbs, 4g Fiber
From: The Eating Well Diabetes Cookbook
Adding canned beans to a spicy salsa is an easy way to
boost fiber and improve nutritional value. This salsa
is also a good accompaniment for burgers or Scrambled
Egg Burritos.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber
Servings: 4
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 Tbsp chopped scallions
1 Tbsp chopped fresh cilantro or parsley
1 Tbsp lime juice
1 1/2 tsp extra-virgin olive oil
1/2-1 tsp minced canned chipotle in adobo sauce
(this is hot...use cautiously)
1/8 tsp salt, or to taste
Combine all ingredients in a medium bowl; stir to blend. If
not serving immediately, cover and refrigerate for up to 2 days.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Ingredient Note: Chipotle peppers are smoked jalapenos with
a fiery taste that are canned in adobo sauce. Look for them
in the Hispanic section of large supermarkets and in specialty
stores.
Servings: 4
Serving Size: 1/2 cup
Nutrition per Serving:
83 Calories, 2g Fat, 0mg Cholesterol, 4g Protein,
11g Carbs, 4g Fiber, 283mg Sodium
Diabetic Exchanges: 1 Starch
Nutrition Bonus: Vitamin C (25% daily value), Fiber (16% dv).
1 Carbohydrate Serving
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