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Diabetes Cookbook for Dummies
by Alan L. Rubin, Fran Stach, Denise C. Sharf

This recipe is a great way to get most of the basic food groups covered. The beans, peppers, and cilantro can stop a craving for Mexican food dead in its tracks. Serve it up with a crisp green salad to round out your meal plan.
Preparation time: 45 minutes
Cooking time: 20 minutes
Yield: 6 servings



    1 can (14 ounces) black beans
    1/2 cup jasmine rice, uncooked
    1 9-inch frozen pie shell
    Nonstick cooking spray
    1/2 cup diced onion
    1/4 cup diced red bell pepper
    1/4 cup diced green bell pepper
    1 tablespoon chopped fresh cilantro
    1 teaspoon garlic powder
    1 teaspoon cumin, ground
    1 teaspoon chili powder
    1/2 teaspoon cayenne pepper
    2 tablespoons cornstarch
    3/4 cup shredded cheddar cheese


1. Preheat the oven to 350 degrees. Drain the black beans and reserve the juice. Set aside.

2. Cook the jasmine rice according to package directions. Set aside. While the rice is cooking, bake the pie shell until slightly browned, approximately 5 to 7 minutes. Set aside.

3. Heat a medium skillet over medium-high heat. Once it's heated, spray with the cooking spray. Add the onions and red and green peppers. Saute until the vegetables are crisp-tender, approximately 5 to 7 minutes. Set aside.

In a bowl, combine the beans, rice, onion mixture, cilantro, garlic powder, cumin, chili powder, and cayenne pepper. In another bowl, combine the reserved black bean juice with the cornstarch to make a paste. Mix the paste into the black bean mixture.

5. Spread the black bean mixture in the pie shell. Cover with the cheese. Bake for 15 to 20 minutes, until the cheese starts to brown. Let set for 15 minutes before serving.

Per serving:
Kcalories 303 (From Fat 112); Fat 12g {Saturated 5g); Cholesterol 15g; Sodium 435mg; Carbohydrate 37g (Dietary Fiber 5g); Protein l0g.
Exchanges: 2 starch, 1 high-fat meat, 1 fat


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