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Obesity Discussion · 01-24-06, 03:06 PM

Black-eyed pea and sweet corn salsa
Dietitian's tip: Like other legumes — such as beans, lentils, peanuts, dried peas and soybeans — black-eyed peas are high in complex carbohydrate and protein. Because of this, people with diabetes must count one serving as both a starch and a lean meat.

SERVES 8
Ingredients
1 cup dried black-eyed peas, picked over and rinsed, soaked overnight, and drained
3 cups water
1/2 teaspoon salt
1 tablespoon olive oil
1/2 yellow onion, chopped
1/2 green bell pepper (capsicum), seeded and chopped
1 cup fresh corn kernels, cut from about 2 ears of corn
1 tomato, seeded and diced
1 clove garlic, minced
Grated zest and juice of 1 lime
1 tablespoon white wine vinegar or sherry vinegar
3 tablespoons chopped fresh cilantro or fresh coriander
1/4 teaspoon freshly ground black pepper

Directions
In a large saucepan over high heat, combine the peas, water and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the peas are tender, about 45 minutes. Drain the peas, rinse with cool water, drain again and transfer to a large bowl to cool.

In a large nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until softened, about 4 minutes. Add the corn, tomato and garlic and saute until the tomato is softened and the corn is tender-crisp, about 4 minutes.

Add the corn mixture to the peas along with the lime zest and juice, vinegar, cilantro, the remaining 1/4 teaspoon salt and the pepper. Toss to mix. Serve immediately, or cover and refrigerate for up to 2 days.

Nutritional Analysis(per serving)Calories 112 Monounsaturated fat 1 g
Protein 6 g Cholesterol 0 mg
Carbohydrate 18 g Sodium 298 mg
Total fat 2 g Fiber 5 g
Saturated fat < 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Meat and meat substitutes 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 1

http://www.mayoclinic.com/health/hea...ecipes/NU00302

01-24-06, 03:06 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Black-eyed pea and sweet corn salsa Black-eyed pea and sweet corn salsa Dietitian's tip: Like other legumes — such as beans, lentils, peanuts, dried peas and soybeans — black-eyed peas are high in complex carbohydrate and protein. Because of this, people with diabetes must count one serving as both a starch and a lean meat. SERVES 8 Ingredients 1 cup dried black-eyed peas, picked over and rinsed, soaked overnight, and drained 3 cups water 1/2 teaspoon salt 1 tablespoon olive oil 1/2 yellow onion, chopped 1/2 green bell pepper (capsicum), seeded and chopped 1 cup fresh corn kernels, cut from about 2 ears of corn 1 tomato, seeded and diced 1 clove garlic, minced Grated zest and juice of 1 lime 1 tablespoon white wine vinegar or sherry vinegar 3 tablespoons chopped fresh cilantro or fresh coriander 1/4 teaspoon freshly ground black pepper Directions In a large saucepan over high heat, combine the peas, water and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the peas are tender, about 45 minutes. Drain the peas, rinse with cool water, drain again and transfer to a large bowl to cool. In a large nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until softened, about 4 minutes. Add the corn, tomato and garlic and saute until the tomato is softened and the corn is tender-crisp, about 4 minutes. Add the corn mixture to the peas along with the lime zest and juice, vinegar, cilantro, the remaining 1/4 teaspoon salt and the pepper. Toss to mix. Serve immediately, or cover and refrigerate for up to 2 days. Nutritional Analysis(per serving)Calories 112 Monounsaturated fat 1 g Protein 6 g Cholesterol 0 mg Carbohydrate 18 g Sodium 298 mg Total fat 2 g Fiber 5 g Saturated fat < 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Meat and meat substitutes 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Nuts, seeds and dry beans 1 http://www.mayoclinic.com/health/hea...ecipes/NU00302 __________________