Diabetes: Frijoles Cocidos - 40g Carbs, 14g Fiber, 5g Sugar

Frijoles Cocidos - 40g Carbs, 14g Fiber, 5g Sugar
From: The New Family Cookbook for People with Diabetes
Yield: 4 1/2 cups (6 servings)

1 3/4 cup dried pinto beans (12 oz)
1 1/4 cups chopped onion
3 cloves garlic, minced
2 tsp ground cumin
1 Tbsp olive oil
1/2 cup chopped green bell pepper
1/2 tsp ground coriander
1 tsp salt
1/4 tsp freshly ground pepper

Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain. Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1 1/2 hours, or until the beans are tender. In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer. Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.

Yield: 4 1/2 cups
Servings: 6
Serving Size: 3/4 cup
Nutrition per Serving: 232 Calories, 3g Fat, 0mg Cholesterol, 395mg Sodium, 40g Carbs, 14g Dietary Fiber, 5g Sugars, 12g Protein
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat