Cajun Rice and Bean Salad – 17g Carbs, 3g Fiber, 2g Sugar
From: www.cinnamonhearts.com
Here’s a spicy New Orleans-style rice and bean salad.
For best (and healthier) results, use brown rice that
retains its shape after cooking.
Recipe from: The Diabetes Snack Munch Nibble Nosh Book,
2nd Edition, 2003 by Ruth Glick.
1 cup low-sodium or regular stewed tomatoes
1 Tbsp olive oil
1/2 Tbsp cider vinegar
1/2 tsp dried marjoram leaves
1/2 tsp dried thyme leaves
1/4 tsp salt, or to taste (optional)
2 - 3 drops hot pepper sauce
2 cups cooked brown rice
1 (15oz) can low-sodium OR regular kidney beans, rinsed and well drained
1/4 cup thinly sliced green onion, including tops
1 large celery stalk, diced
In a medium bowl, combine the tomatoes, oil, vinegar,
marjoram, thyme, salt (optional and not included in
nutritional analysis), and hot pepper sauce. Stir to
mix well.
Stir in the rice, beans, onion, and celery. Serve the
salad at room temperature, or cover and refrigerate
before serving. Leftover salad will keep in the
refrigerator 2 to 3 days.
Makes 10 Servings
Per (1/2 Cup) Serving:
100 Calories, 2g Total Fat, 0mg Cholesterol, 16mg Sodium,
4g Protein, 17g Carbs, 3g Dietary Fiber, 2g Sugars
Exchanges: 1 Starch, 1/2 Mono-unsaturated Fats