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Friday, October 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Superfood Enchilada Dip - 32.8g Carbs, 9.7g Fiber, 1.9g Sugar

Superfood Enchilada Dip - 32.8g Carbs, 9.7g Fiber, 1.9g Sugar

{Ground beef used for nutrition}
From: http://fitfoodiefinds.com/2015/10/superfood-enchilada-dip/ - Author: Lee Hersh
Prep Time: 15 min
Total Time: 15 min
Serves: 6

½ lb ground meat (beef, chicken, turkey, or bison)
1½ Tbsp Olive Oil
1 Tbsp garlic, minced
1 cup sweet potatoes, finely diced
½ cup red onion, minced
½ cup black beans
½ cup northern white beans
½ cup sweet corn
1½ cups enchilada sauce
Salt, to taste
½ cup cheese
2 Tbsp fresh cilantro
1 avocado, sliced

1.   First, preheat oven to high broil. Then, brown ½ pound of ground meat in a 10 inch cast iron skillet. Drain and set aside.
2.   Next, heat 1½ Tbsp Olive Oil in the same cast iron skillet. Add in minced garlic, sweet potato, and red onion and sauté for 7-10 minutes or until the sweet potatoes are almost cooked all the way through.
3.   Add black beans, white beans, sweet corn, and enchilada sauce and bring to a slight boil. Take off heat and sprinkle on cheese.
4.   Place cast iron skillet in the oven for 1 minute in order to melt the cheese. Remove and top with sliced avocado and fresh cilantro.
5.   Serve with tortilla chips.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 180 g
Nutrition per Serving: 347 Calories, 146 Calories from Fat, 16.2g Total Fat, 4.9g Saturated Fat, 0g Trans Fat, 44mg Cholesterol, 164mg Sodium, 940mg Potassium, 32.8g Total Carbs, 9.7g Dietary Fiber, 1.9g Sugars, 20.9g Protein
Vitamin A 5% - Vitamin C 19% - Calcium 15% - Iron 64%
Nutrition Grade: A

Good points:

    Low in sodium
    Low in sugar
    High in dietary fiber
    High in iron
    Very high in vitamin B6
    Very high in vitamin B12