You can't go wrong with beans. Beans are high in fiber and protein and are a good source of vitamins and minerals, such as folate, iron, magnesium, and potassium, which is essential for the water balance between the cells and body fluids, such as electrolyte balance. The American Heart Association recommends eating a variety of foods to get the necessary soluble and insoluble fiber needed daily--about 25 to 30 grams a day, which is twice the amount the average American adult normally consumes. One serving of navy beans is 1/2 cup and has 5.8 grams of fiber per serving.
There are so many delicious varieties of beans to choose from, such as black, kidney, garbanzo, white, lima, and pinto, finding ways to incorporate beans in your diet is a breeze. Soak and cook dry beans or use canned beans. Try substituting beans as your main protein source for lunch or dinner a couple times a week. Protein is an important part of your daily nutrition, which helps the body repair and produce cells and build muscle and bones.
Fix-and-Forget White Chili
You thicken this slow cooker chicken chili recipe by slightly mashing the beans. If you like a thin broth, you could skip this step. 6 servings / carbs: 52
12 ounces skinless, boneless chicken breast halves, cubed
1 tablespoon cooking oil
3 15 ounce can Great Northern beans or navy beans, rinsed and drained
2 4 1/2 ounce can diced green chile peppers, undrained
2 1/2 cups chicken broth
1 1/2 teaspoons cumin seeds
1/4 - 1 teaspoon cayenne pepper
1/4 teaspoon salt
1 1/2 teaspoons bottled minced garlic (3 cloves)
Dairy sour cream (optional)
Avocado slices (optional)
Fresh thyme sprigs (optional)
1. In a large skillet, cook chicken in hot oil just until lightly browned. Place beans in a 3-1/2- to 4-quart slow cooker; mash slightly with a potato masher.
2.Add chicken to slow cooker. Stir undrained chile peppers, onion, chicken broth, cumin seeds, cayenne pepper, salt, and garlic into mixture in slow cooker. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
3. If desired, serve with sour cream and avocado. If desired, garnish with thyme sprigs. Makes 6 servings.
Beef and Black Bean Wraps
Whole wheat tortillas and black beans make this sandwich recipe a filling, high-fiber meal with a snappy, south-of-the-border appeal. Ingredients safeguard against diabetes, strengthen the immune system, and protect against some cancers. 6 servings /carbs: 27
8 ounces lean ground beef
1 cup chopped onion
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon ground coriander
1 15 ounce can black beans, rinsed and drained
1 large tomato, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
6 8 inches whole wheat flour tortillas
1 1/2 cups shredded lettuce
1 - 1 1/2 cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)
1. In a large skillet cook ground beef, onion, and garlic for 5 minutes or until meat is brown. Drain off fat.
2. Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt, and black pepper. Cook, covered, for 5 minutes more, stirring occasionally.
3. To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa. Makes 6 wraps.
------------Recipe source: diabeticliving.com -- also you can print this page by clicking the "+" or printer icon at the top right of the blog, above my profile.