Mixed Bean Salad - 25g Carbs, 7g Fiber
From The Mayo Clinic
Dietitian’s tip: Beans are a good way to add fiber to your
diet, especially soluble fiber. Generally, 1 cup of cooked
beans provides 9 to 13 grams of fiber. The soluble fiber
can help lower blood cholesterol. Beans are also high in
protein, complex carbohydrates and iron.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Serves: 8
1 can (15 oz) unsalted green beans, rinsed and drained
1 can (15 oz) unsalted wax beans, rinsed and drained
1 can (15 oz) unsalted kidney beans, rinsed and drained
1 can (15 oz) unsalted garbanzo beans, rinsed and drained
1/4 cup chopped white onion
1/4 cup orange juice
1/2 cup cider vinegar
Sugar substitute, if desired
In a large bowl, combine the beans and onions. Stir gently
to mix evenly.
In a separate bowl, whisk together the orange juice and
vinegar. Add sugar substitute for desired sweetness.
Pour the orange juice mixture over the bean mixture. Stir
to coat evenly. Let stand 30 minutes before serving.
Serving size: 3/4 cup
Nutrition per Serving:
130 Calories 0mg Cholesterol, 7g Protein, 110mg Sodium,
25g Carbs, 7g Fiber, 0g Total fat, 397mg Potassium,
0g Saturated fat, 65mg Calcium, 0g Monounsaturated fat
Mayo Clinic Healthy Weight Pyramid Servings:
1 Vegetables, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
1 Starches, 2 Nonstarchy vegetables, 1 Meat and meat substitutes
Dash Eating Plan Servings:
2 Vegetables, 1 Nuts, seeds and dry beans