Recipe Tip  
  October 2011
Salsa Salad Bowl  

Adapted from DIABETIC COOKING magazine, July/Aug 2011

1 can (15 oz) no salt added black beans, rinsed and drained
1 pint of cherry tomatoes, quartered, or grape tomatoes, or 2 cups diced tomatoes
4 oz mozzarella cheese, cut into 1/4 inch cubes (or use 4 pieces string cheese) or use reduce fat
1/2 medium green pepper chopped or poblano chile
1/2 cup chopped red onion
1/3 cup chopped fresh cilantro
1/4 cup lime juice (juice or 2 medium limes)
1 Tbsp extra virgin olive oil
1/4 tsp salt
1/8 tsp ground red pepper

1. Combine beans, tomatoes, cheese, pepper, onion and cilantro in medium bowl.

2. Combine juice, oil, salt and pepper in small container.  Cover and refrigerate until needed.

3. Place equal amounts of salad in 4 bowls.  Stir dressing and pour about 1 ½ Tbsp dressing on each salad

Note from magazine: This recipe is especially high in fiber thanks to the black beans.  Black beans are central to Latin American and Carribean Cuisines.  The small jet-black beans have an earthy, meaty flavor and mealy texture.

Nutritional analysis- 1 1/2 cups salad + 1 1/2 Tbsp dressing
Cals 282
Protein 17 grams
Carbs 37 grams
Fiber 11 grams
Fat 10 grams  (sat 4 grams or less if using low fat moz cheese)

Diabetic exchange count as: 2 starch 2 protein 1 fat and 1 veggie

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