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Diabetic Recipes - Beans

Source: Diabetic Cooking May/June 2008

Chicken and Bean Tostadas


3/4 lb boneless skinless chicken breasts, cut into 3/4-inch pieces
1 green, red or yellow bell pepper, diced
1 c chopped yellow onion
2 tsp ground cumin
1 c chunky salsa, divided
1 can (15 oz) fat-free refried beans
8 prepared shells
1/4 c chopped fresh cilantro or green onion


Coat large nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Add chicken, bell pepper, onion, and cumin. Cook, stirring occasionally, 6 minutes or until chicken is no longer pink. Stir in 3/4 cup salsa. Reduce heat. Simmer 5 to 6 minutes or until chicken is no longer pink in center. Meanwhile, combine beans with remaining 1/4 cup salsa. Heat in microwave on HIGH (100% power) 3 minutes or in saucepan over medium-low heat until hot, stirring occasionally. Spread mixture over tostada shells. Top with chicken mixture and cilantro.

Makes 4 Servings (2 Tostada Shells, 1/3 Cup Bean Mixture and 2/3 Cup Chicken).

Dietary Exchanges: 2 1/2 Starch, 3 Meat

Nutrients Per Serving:
349 Calories
8 g Total Fat
<1 g Saturated Fat
27 g Protein
39 g Carbohydrate
49 mg Cholesterol
7 g Fiber
766 mg Sodium


Smokey Barbecued Three-Bean Skillet


2 thick slices bacon, diced
1 c chopped yellow onion
1 green or red bell pepper, diced
1 jar (18 oz) baked beans
1 can (15 oz) no-salt-added red beans or kidney beans, undrained
1 can (15 oz) no-salt-added navy beans, undrained
1/4 c ketchup
2 tbsp packed brown sugar
2 tbsp Dijon or yellow mustard
1 tsp hot sauce or chipotle hot sauce (optional)


Cook bacon, onion and bell pepper in large deep skillet or Dutch oven over medium-high heat, stirring frequently, 6 minutes or until onion is translucent. Add baked beans, red beans with their liquid, navy beans with their liquid, ketchup, brown sugar, mustard and hot sauce, if desired; bring to a simmer. Cook, uncovered, over medium-low heat about 10 minutes or until bell pepper is tender, stirring occasionally.

Makes 10 (1/2-cup) Servings.

Dietary Exchanges: 2 1/2 Starch, 1 Meat

Nutrients Per Serving:
233 Calories
4 g Total Fat
1 g Saturated Fat
11 g Protein
38 g Carbohydrate
5 mg Cholesterol
9 g Fiber
521 mg Sodium


Southwestern Chicken and Black Bean Skillet


1 tsp ground cumin
1 tsp ground chili powder
1/2 tsp salt
4 boneless skinless chicken breast halves
2 tsp canola or vegetable oil
1 c chopped yellow onion
1 red bell pepper, chopped
1 can (15 oz) black beans, rinsed and drained
1/2 c chunky salsa
1/4 c chopped fresh cilantro or thinly sliced green onion (optional)


Sprinkle cumin, chili powder and salt over chicken. Heat oil in large nonstick skillet over medium-high heat. Add chicken; cook 2 minutes per side. Transfer chicken to plate; set aside. Add onion to skillet; cook 1 minute, stirring occasionally. Add bell pepper; cook over medium heat 5 minutes, stirring occasionally. Add beans and salsa; mix well. Place chicken over bean mixture. Cover. Cook 6 to 7 minutes or until chicken is cooked through. Top with cilantro, if desired.

Makes 4 Servings (1 Breast and 3/4 Cup Beans).

Dietary Exchanges: 1 Starch, 4 Meat

Nutrients Per Serving:
262 Calories
4 g Total Fat
<1 g Saturated Fat
33 g Protein
22 g Carbohydrate
66 mg Cholesterol
7 g Fiber
528 mg Sodium


Wilted Spinach Salad with White Beans and Olives


2 thick slices bacon, diced
1/2 c chopped yellow onion
1 can (15 oz) navy beans, rinsed and drained
1 bag (9 oz) baby spinach
1 c cherry tomatoes (cut in half if large)
1 1/2 tbsp balsamic vinegar
Black pepper (optional)


Cook bacon in Dutch oven or large saucepan over medium heat 2 minutes. Add onion; cook, stirring occasionally, 5 to 6 minutes or until bacon is crisp and onion is tender. Stir in beans and olives; heat through. Add spinach, tomatoes and vinegar. Cover. Cook 1 minutes or until spinach is slightly wilted. Turn off heat. Toss mixture lightly. Transfer to serving plates. Season with pepper, if desired.

Makes 4 (1 3/4-cup) Servings.

Dietary Exchanges: 2 Starch, 1 Meat, 1/2 Fat

Nutrients Per Serving:
230 Calories
5 g Total Fat
1 g Saturated Fat
13 g Protein
35 g Carbohydrate
5 mg Cholesterol
14 g Fiber
324 mg Sodium


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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

**Results not typical; your results may vary.

***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.