Cajun Rice And Bean Salad Diabetic Friendly Food

RICE AND BEAN SALAD

Rice and Bean Salad image

Provided by Food Network Kitchen

Time 20m

Yield 4 servings

Number Of Ingredients 0

Ingredients

Steps:

Soak 1/2 cup minced red onion in cold water, 10 minutes; drain and rinse. Grate 4 halved plum tomatoes into a bowl. Add 3 tablespoons olive oil, the juice of 1 orange, 1/2 teaspoon cayenne, 1 diced bell pepper, the onion, 1 drained can pinto beans and 1 teaspoon salt. Stir in 2 cups cold cooked rice and some chopped cilantro and scallion. Season with salt and pepper.
Calories: 336; Total Fat: 12 grams; Saturated Fat: 1.5 grams; Protein:10 grams; Total carbohydrates: 48 grams; Sugar: 8 grams; Fiber: 9 grams; Cholesterol: 0 milligrams; Sodium: 693 milligrams Photograph by Antonis Achilleos

Nutrition Facts : Calories 336 calorie, Fat 12 grams, SaturatedFat 1.5 grams, Cholesterol 0 milligrams, Sodium 693 milligrams, Carbohydrate 48 grams, Fiber 9 grams, Protein 10 grams, Sugar 8 grams

CAJUN RICE AND BEAN SALAD - DIABETIC FRIENDLY

Cajun Rice and Bean Salad - Diabetic Friendly image

Make and share this Cajun Rice and Bean Salad - Diabetic Friendly recipe from Food.com.

Provided by kitty.rock

Categories Brown Rice

Time 10m

Yield 10 1/2 cup servings, 10 serving(s)

Number Of Ingredients 11

Ingredients

1 cup stewed tomatoes (low-sodium or regular)
1 tablespoon olive oil
1/2 tablespoon cider vinegar
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme leaves
1/4 teaspoon salt (or to taste) (optional)
2 -3 drops hot pepper sauce
2 cups cooked brown rice
1 (15 ounce) can kidney beans (low-sodium or regular)
1/4 cup thinly sliced green onion, including tops
1 stalk celery, diced (large)

Steps:

In a medium bowl, combine the tomatoes, oil, vinegar, marjoram, thyme, salt (if desired), and hot pepper sauce. Stir to mix well.
Stir in the rice, beans, onion, and celery.
Serve the salad at room temperature, or cover and refrigerate before serving. Leftover salad will keep in the refrigerator 2 to 3 days.
Nutritional Information Per Serving (1/2 cup): Calories: 100, Fat: 2g, Saturated Fat: 0g, Calories From Fat: 17, Cholesterol: 0mg, Sodium: 16mg, Carbohydrate: 17g, Dietary Fiber: 3g, Sugars: 2g, Protein: 4g.
Diabetic Exchanges: 1 Starch, 1/2 Monounsaturated Fat.

Nutrition Facts : Calories 99.7, Fat 2, SaturatedFat 0.3, Sodium 188.4, Carbohydrate 17.2, Fiber 3.4, Sugar 1.8, Protein 3.4

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