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Black Bean Soup
Number of Servings: 8
Serving Size: 1 cup
Black Bean Soup
|16-oz can black beans, drained and rinsed||2 ea|
|canola oil||1 Tbsp|
|chopped onion||1 ea|
|clove garlic, minced||4 ea|
|shredded carrot||1 ea|
|green bell pepper, chopped||1 ea|
|smoked turkey breast, diced||4 oz|
|lemon juice||2 Tbsp|
If using dried beans, soak them in water overnight. The next day, drain the beans.2:
In a large soup pot, heat the oil over medium heat. Add half the onion and all the garlic, carrot, and green pepper. Saute until the vegetables are soft. Stir in the beans and water. Add the turkey, oregano, cumin, and pepper.3:
Cover and simmer for 30 minutes, or until the beans are tender, stirring occasionally. Add the salt and lemon juice. Top with chopped onion to serve.
|Calories from Fat 26|
|Total Fat 3g|
|Saturated Fat 0g|
|Dietary Fiber 10g|
|Vitamin A 2%|
|Vitamin C 2%|
|Folic Acid 2%|
|Dietary Exchange 3 Starch1 Very Lean Meat|
New Soul Food Cookbook For People With Diabetes, 2nd Edition
Fabiola Demps Gains and Roniece Weaver
More than 150 low-fat recipes in the first African-American cookbook for people with diabetes. Features snacks, soups, salads, main dishes, side dishes, desserts, and more. Complete nutrition information with every recipe.
This recipe is from The New Soul Food Cookbook for People with Diabetes, published by the American Diabetes Association. Dig into sensational low-fat recipes from the first African American cookbook for people with diabetes. More than 150 recipes in all, including appetizers, snacks, soups, salads, main dishes, vegetables, side dishes and desserts. Choose from: Shrimp Jambalaya, Barbecue Pulled Pork, Fried Okra, Orange Sweet Potatoes, Corn Muffins, Apple Crisp, Hoppin John, and many more!Advice for reducing fat, calories and sodium for weight loss and improved health and diabetes control is featured. Plus, the basics of healthy food preparation and menu planning are followed by suggestions for cooking with herbs and spices. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).
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