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Seasoned Mashed Black Beans

Source of Recipe

1,001 Recipes For People with Diabetes - e-mail


Recipe Introduction

To reduce sodium....cook your own black beans omiting the salt. (save over 400 mg sodium per serving). See Make-Your-Own Section. Seasoned Mashed Black Beans
Exchanges
Serves: 6 (about 2/3 cup each)

- Vegetable cooking spray
- 2 medium onions, chopped
- 4 cloves garlic, minced
- 1-2 small jalapeno chilies, minced
- 2 cans (15 ounces each) black beans, rinsed, drained
- 2 cups reduced-sodium vegetable broth
- 3/4-1 teaspoon dried cumin
- 1/3 cup finely chopped cilantro leaves
- Salt and pepper, to taste

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onions, garlic, and jalapeno chili until tender, 3 to 4 minutes. Add beans and broth to skillet; cook over medium heat, coarsely mashing beans with fork. Stir in cumin and cilantro. Season to taste with salt and pepper.

One 2/3-cup serving (calculated w/o added salt) equals: Calories: 158, Fat: 1.7 g, Cholesterol: 0 mg, Sodium: 476 mg, Protein: 12.5 g, Carbohydrate: 31.2 g ++++ Exchanges: 1 Vegetable, 2 Bread/Starch