Diabetic Healthy Extras

Diabetic Healthy Extras

Black Bean Salsa

1 15-oz can black beans, rinsed and drained
1 cup chopped tomatoes
1/2 cup low sodium corn, drained
1/2 cup chopped onion
1 minced clove garlic
1 4-oz can green chilies, drained
1 teaspoon lime juice
1/8 teaspoon black pepper

Combine all ingredients and let stand in the refrigerator for at least 1 hour. Makes 3 cups.

Nutritional Information (1/4 cup serving):
Calories: 86
Carbohydrate: 17 grams
Protein: 5 grams
Fat: 1 grams
Saturated Fat: trace
Cholesterol: 0 mg
Fiber: 5 grams
Sodium: 276 mg
Potassium: 292 mg
Calcium: 18 mg
Exchanges: 1 starch

Fresh Salsa

4 large fresh tomatoes, chopped
1 4-ounce can green chilies
1 medium onion, chopped
1 fresh jalapeno chile, chopped
1/2 teaspoon cumin
2 teaspoons lime juice
1 teaspoon cilantro
1/2 teaspoon ground pepper
1/4 teaspoon salt

Mix all ingredients together and chill. Makes approximately 4 cups.

Nutritional Information (1/4 cup serving):
Calories: 15
Carbohydrates: 4 grams
Protein: 1 grams
Fat: trace
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 1 gram
Sodium: 121 mg
Potassium: 128 mg
Calcium: 5 mg
Exchanges: 1 serving free

Mild Garlic Marinade

2 tablespoons cooking oil
3 tablespoons wine vinegar
1/3 cup tomato juice
1/4 teaspoon salt
1 teaspoon paprika
1/2 teaspoon black pepper
2 cloves garlic, chopped

Mix all ingredients together. Cover desired meat in marinade and chill in the refrigerator for at least one hour. Grill, roast, broil, or bake meat as desired. Makes 3/4 cup marinade.

Nutritional Information (1 tablespoon):
Calories: 23
Carbohydrates: 1 gram
Protein: trace
Fat: 3 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: trace
Sodium: 25 mg
Potassium: 26 mg
Calcium: 3 mg
Exchanges: 1/2 fat

Ranch Style Dressing Mix

1 cup nonfat dry milk
4 teaspoons dried basil
2 tablespoons minced dried onion
2 teaspoons dried mustard powder
1 teaspoon garlic powder
1/2 teaspoon salt

Combine all ingredients in a bowl. Stir well. Store in an airtight container. To use: combine 1/4 cup of mix with 1/4 cup of water. Blend into 1 cup nonfat plain yogurt. Shake well before serving. One serving equals 2 tablespoons.

Nutritional Information (2 tablespoons):
Calories: 25
Carbohydrates: 4 grams
Protein: 2 grams
Fat: trace
Saturated fat: trace
Cholesterol: 1 mg
Fiber: trace
Sodium: 60 mg
Potassium: 117 mg
Calcium: 87 mg
Exchanges: 1/4 starch