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
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