Diabetic Friendly Botana

By Avera

Ingredients
  • Serves 8

  • 1 tablespoon olive oil

  • 5 cloves garlic, minced

  • 3/4 teaspoon ground cumin

  • 3/4 teaspoon dried oregano, crushed

  • 2 cans (14-19 ounces each) black beans, rinse and drain use both beans and liquid from other can

  • 1 can (15 ounces) diced tomatoes with green chiles

  • 1/2 cup water

  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

  • baked tortilla chips or warmed corn tortillas

  • red bell pepper wedges, cucumber spears, and celery sticks for dipping

Directions
  1. Heat the oil in a large nonstick skillet over medium heat. Add the garlic, cumin, and oregano and cook, stirring frequently, for 2 minutes, or until fragrant.

  2. Stir in the drained beans and the beans with their liquid and bring to a boil. Remove from the heat. Mash the beans with a potato masher to a coarse-textured puree.

  3. Return to medium heat and stir in the tomatoes and 1/4 cup of the water. Bring to a boil, stirring. Reduce the heat to mediumlow and cook, stirring frequently, for 5 minutes, or until the beans are heated through and the flavors are blended. Stir in up to 1/4 cup additional water if the mixture is too thick.

  4. Place in a serving bowl and sprinkle with the cheese. Serve with the chips or tortillas and vegetables.


Nutritional Facts

Servings
1
CALORIES 115.5 CAL
FAT 2.7 G
SATURATED FAT 0.6 G
CHOLESTEROL 1.5 MG
SODIUM 608.6 MG
CARBOHYDRATES 18.1 G
TOTAL SUGARS 0.8 G
DIETARY FIBER 6 G
PROTEIN 7.6 G

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