Category Archives: BLOOD SUGAR DIET

BLACK BEAN AND BARLEY TACO SALAD

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1 {15 oz) can black beans, drained and rinsed

1/2 tsp cumin

1/2 tsp dried oregano

2 tbs lime juice

1 tsp hot chili sauce (optional)

1 c cooked barley

1 head iceberg lettuce, shredded

3/4 cup salsa

handful tortilla chips, crumbled

2 tbs low-sugar Italian dressing (optional)

In a med bowl, mash together beans, cumin, oregano, lime juice, and hot sauce until beans are mostly mashed, then combine with barley.

In a med dish, layer lettuce with beans and barley mixture and top with salsa and tortilla chips. Drizzle with Italian dressing if desired.

2 servings

OVEN-ROASTED SPAGHETTI SQUASH WITH VEGGIES AND FETA

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1 med spaghetti squash

1/3 cup smart balance buttery spread

4 cups chopped spinach

4 med roma tomatoes, diced

2 med green onions, sliced

1 med red OR green bell pepper, seeded and diced

1/4 c Kalamata olives, chopped  (optional)

1/2 c feta cheese

Preheat oven to 400 degrees. Cut ends off spaghetti squash, then cut the squash in half lengthwise. Use a spoon to remove seeds. Place spaghetti squash face down in a glass casserole dish. Add 1/4″ water to dish and bake 40 minutes or until squash is easily pierced. You may flip right-side up and bake 10 minutes longer to enhance the flavor by gently browning some of the edges of the squash.

Allow squash to cool 10 minutes, until warm and able to be handled. Using a fork, gently comb out the spaghetti strands into a medium bowl. Add buttery spread to spaghetti, stirring well until buttery spread has melted.

Stir spinach into warm squash and allow spinach to wilt down. Add the remaining ingredients and stir.

8 servings

 

BALSAMIC DIJON ORZO

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3 tbs balsamic vinegar

1 1/2 tbs Dijon mustard

1 1/2 tbs olive oil

1 tsp dried basil

1 tsp dried parsley

1/2 tsp dried oregano

1 1/2 c cooked orzo

2 med tomatoes, chopped

1/2 c sliced black olives

1 (15 oz) can great northern OR cannellini beans, drained and rinsed

1/2 tsp salt

1/4 tsp ground black pepper

In a small bowl or container, whisk together vinegar, mustard, olive oil, basil, parsley, and oregano until well mixed.

Over low heat, combine orzo with balsamic dressing and add tomatoes, olives, and beans. Cook 3-4 minutes, stirring to combine.

Season with salt and pepper.

4 servings

 

 

 

 

 

 

CHICKEN KALAMATA

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2 tbs olive oil

1 c chopped white onion

1 tsp minced garlic

1 1/2 c chopped green peppers

1 lbs boneless, skinless chicken breast, cut into 4 pieces

2 c diced tomatoes

1 tsp oregano

1/2 c chopped, pitted Kalamata olives

Heat oil over med heat in lg skillet. Add onions, garlic, and peppers; saute for about 5 minutes until onions are translucent.

Add chicken pieces, cook for about 5 minutes on each side until lightly brown.

Add tomatoes and oregano. Reduce heat and simmer 20 minutes.

Add olives; simmer and additional 10 minutes before serving.

4 servings

 

 

CILANTRO LIME RICE AND BEAN BOWL

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1 c uncooked rice

1/4 c cilantro, finely chopped

juice of 1 med lime

1 med red onion, peeled and diced

1 med serrano pepper, seeded and finely diced

1 1/2 tsp olive oil

2 c prepared black beans OR canned black beans, drained and rinsed

1 c corn, roasted

1 med avocado, diced

1 med roma tomato, diced

1/4 c shredded cheddar cheese (optional)

1/4 c green chili salsa (optional)

In a med pot, prepare rice according to pkg instructions. Once fully cooked, add cilantro and lime juice and stir.

Meanwhile, in a med skillet, saute onion and pepper in olive oil over med heat until lightly browned, about 7-8 minutes. Add black beans and corn, heating until warm, about 2-3 minutes.

Prepare rice bowl by layering rice, then bean mixture, and topping with avocado, tomato, cheese, and salsa, if desired.

4 servings

 

 

BLACK BEAN PERFECTION

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2 cups dried black beans

1 med white onion, peeled and quartered

8 cloves garlic, peeled

In a lg pot filled with water, soak beans overnight.

Drain water, then refill the pot with fresh water and return beans to pot.

Add onion and garlic cloves. Bring to a boil, then cover and simmer 2 hours. Serve beans with or without the onion and garlic.

If desired, puree drained beans, garlic, and onion in a food processor.

8 servings

KALE AND WHITE BEAN QUESADILLA

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1/4 med white onion, peeled and diced

1 tsp olive oil

1/4 c chopped kale

1/4 c canned white beans, drained and rinsed

1 high-fiber tortilla

2 tbs shredded mozzarella

1 med roma tomato, diced

In a med skillet, saute onion in olive oil over med heat. After 5 minutes, add kale and white beans, heating an additional 5 minutes until kale cooks down. Remove all ingredients from skillet and place in bowl.

Rinse and dry skillet, then heat skillet over med heat. Place tortilla in skillet. Next, layer in bean and kale mixture, mozzarella, and tomato. Cook another 4-5 minutes until cheese has melted. Fold in half and remove from heat.

1 serving

BLACK BEAN AND BUTTERNUT SQUASH CHILI

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1 med onion, peeled and chopped

3 cloves garlic, peeled and minced

2 tbs oil

1 med butternut squash, peeled and chopped into chunks

2 (15 oz) cans black beans, drained and rinsed

1 (28 oz) can stewed OR diced tomatoes, undrained

3/4 c water OR vegetable broth

1 tbs chili powder

1 tsp cumin

1/4 tsp cayenne pepper

1/2 tsp salt

2 tbs chopped fresh cilantro (optional)

In a lg stockpot over med-high heat, saute onion and garlic in oil until soft, about 4 minutes.

Reduce heat to med and add remaining ingredients except cilantro.

Cover and simmer 25 minutes. Uncover and simmer another 5 minutes. Top with fresh cilantro just before serving.

4 servings

MEXI-CALI LAYERED “LASAGNA”

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1 med red onion, peeled and diced

1 med serrano pepper, seeded and diced

1 med red bell pepper, seeded and diced

1 tbs olive oil

1 c frozen roasted corn

2 c spinach, chopped

1 can refried beans, OR 2 c pureed pinto beans

1/2 c salsa, divided

1/2 c shredded Mexican cheese blend, divided

12 small corn tortillas

2 med green onions, sliced

Preheat oven to 375 degrees.

In a med saucepan, saute onion, serrano pepper, and red pepper in olive oil over med-high heat until soft and lightly browned, about 5-7 minutes. Add corn and spinach, heating 5 minutes or until heated and spinach has cooked down.

Meanwhile, in a small saucepan, heat refried beans over med heat stirring frequently.

Spread 1/4 c salsa and 1/4 c cheese evenly across the bottom of a med casserole dish. Then layer 5 corn tortillas. Top with 1/2 of refried beans, then 1/2 of veggie mixture. Repeat with another 5 corn tortillas, remaining refried beans, and then remaining veggie mixture. Then top with remaining salsa, remaining cheese, and green onions. Bake in oven approximately 15-20 minutes until cheese is melted and lightly browned.

12 servings