Mixed bean salad
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.
SERVES 8
Ingredients
1 can (15 ounces) unsalted green beans, rinsed and drained
1 can (15 ounces) unsalted wax beans, rinsed and drained
1 can (15 ounces) unsalted kidney beans, rinsed and drained
1 can (15 ounces) unsalted garbanzo beans, rinsed and drained
1/4 cup chopped white onion
1/4 cup orange juice
1/2 cider vinegar
Sugar substitute, if desired
Directions
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.
Nutritional Analysis(per serving)Serving size: 3/4 cup
Calories 130 Cholesterol 0 mg
Protein 7 g Sodium 110 mg
Carbohydrate 25 g Fiber 7 g
Total fat 0 g Potassium 397 mg
Saturated fat 0 g Calcium 65 mg
Monounsaturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
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
Nonstarchy vegetables 2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00410