Diabetic -- Low fat, sugar and salt -- Confetti Bean Salad

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Confetti Bean Salad

Uses less fat, sugar or salt. Includes Nutritional Analysis and Diabetic

Exchanges.

 

1 can (16 oz.) kidney beans, rinsed and drained

1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained

1 can (15 oz.) black beans, rinsed and drained

1 package (10 oz.) frozen corn, thawed

1/2 cup minced fresh cilantro or parsley

1/2 cup chopped sweet red pepper

1/2 cup chopped green pepper

1/4 cup chopped onion

1 small jalapeño pepper, seeded and finely chopped*, optional

2 garlic cloves, minced

1/2 cup balsamic vinegar or red wine vinegar

1/4 cup olive or canola oil

1 tsp. chili powder

1/2 tsp. sugar

 

In a large bowl, combine the first 10 ingredients. In a jar with a tight

fitting lid, combine the vinegar, oil,

chili powder and sugar; shake well. Pour over bean mixture; toss to coat.

Cover and refrigerate overnight.

Serve with a slotted spoon.

 

Yield: 12 servings.

 

Nutrition Information:

Per serving (One 2/3-cup serving) = 179 calories, 6 g fat (1 g saturated

fat), 0 cholesterol,

120 mg sodium, 27 g carbohydrate, 7 g fiber, 7 g protein.

 

Diabetic Exchanges: 1-1/2 starch, 1 lean meat.

 

*Note: When cutting or seeding hot peppers, use rubber or plastic gloves to

protect your hands. Avoid touching your face.