Confetti Rice and Beans

Confetti Rice and Beans - 36g Carbs, 4g Fiber, 4g Sugar {The nutrition will be different depending on the type of rice used... brown Basmati is a much better choice than white. Take care, Gloria}

Yield: 6 servings (About 3/4 cup each) From: The Diabetes Food and Nutrition Bible

2 tsp olive oil 1 medium onion, diced 2 cloves garlic, minced 1 bay leaf 1 cup long-grain white rice or basmati rice 2 cups fat-free, reduced-sodium chicken broth 1 cup canned black beans, drained 1/2 cup diced red pepper 1/2 cup diced yellow pepper 1/2 cup diced green pepper 1/2 tsp ground cumin 1/2 tsp ground coriander Salt and pepper to taste

In a saucepan over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the bay leaf and rice and saute for 2 minutes.

Add the broth and bring to a boil. Lower the heat, cover, and simmer for 15 minutes.

Add the beans and cook for 5 minutes. Add the pepper, cumin, and coriander and cook for 5 minutes. Add salt and pepper to taste.

Nutrition per Serving (About 3/4 cup): 188 Calories, 2g Fat, 0mg Cholesterol, 200mg Sodium, 36g Carbs, 4g Dietary Fiber, 4g Sugars, 6g Protein

Diabetic Exchanges: 2 Starch, 1 Vegetable

Contributed by

 * Healthy Recipes For Diabetic Friends Y-Group