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Cajun Rice and Bean Salad - Diabetic Friendly Recipe

Cajun Rice and Bean Salad - Diabetic Friendly Recipe

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Cajun Rice and Bean Salad - Diabetic Friendly

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	51.3 Kcal (215 kJ)
Calories from fat	14.1 Kcal
		% Daily Value*
Total Fat	1.57g	2%
Cholesterol	0.09mg	0%
Sodium	55.3mg	2%
Potassium	70.44mg	1%
Total Carbs	8.34g	3%
Sugars	0.55g	2%
Dietary Fiber	0.94g	4%
Protein	1.22g	2%
Vitamin C	2.1mg	4%
Iron	0.1mg	1%
Calcium	9.1mg	1%

Amount Per 100 g
Calories	91.49 Kcal (383 kJ)
Calories from fat	25.16 Kcal
		% Daily Value*
Total Fat	2.8g	2%
Cholesterol	0.17mg	0%
Sodium	98.63mg	2%
Potassium	125.63mg	1%
Total Carbs	14.87g	3%
Sugars	0.99g	2%
Dietary Fiber	1.67g	4%
Protein	2.18g	2%
Vitamin C	3.8mg	4%
Iron	0.2mg	1%
Calcium	16.2mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1

Points
1

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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