Heart Healthy, Diabetes Friendly – and Delicious!

June’s warmer weather means cookouts with family and friends. To complement those delicious entrees on the grill, bring something healthy that will not spoil in the heat and that everyone can enjoy.

Our Black Bean and Corn Salad is gluten free and diabetic friendly, low calorie, and packed with fiber and vegetable protein. It’s great as a side dish and can also be served with baked, reduce-salt tortilla chips for a tasty appetizer.

Black Bean and Corn Salad

Serves 8

  • 2 15-ounce cans black beans, drained and rinsed
  • 2 cups frozen corn, thawed
  • 1/3 cup chopped red onion
  • 1/3 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin (add more if desired)
  • 1/8 teaspoon ground red pepper
  • 1 small fresh jalapeno pepper, seeded and chopped (optional)

Mix all ingredients and chill overnight to let flavors meld. Taste and add additional seasonings if desired.

RX-Gourmet-Dan's-Wellness-Pharmacy-Newsletter-June-2016Per serving (not including optional baked tortilla chips):

148 calories; 3 g fat (17.3% calories from fat); trace saturated fat; 7 g protein; 24 g carbohydrate; 7 g dietary fiber; 0 mg cholesterol; 462 mg sodium.

Diabetic exchanges:

1 ½ grain (starch); ½ lean meat; 0 vegetable; 0 fruit; ½ fat.

This recipe is gluten vegan, vegetarian and gluten free.

Note: if watching sodium, use low-sodium or no-salt canned beans and control the added salt in the recipe to meet your needs.

-Recipe courtesy of LowFatLifestyle.com. For more free recipes and healthy cooking tips, visit www.lowfatlifestyle.com