Black Bean Skillet with Butternut Squash
With this speedy skillet recipe, you can cook the squash in about 10 minutes and finish it off with a nutritious, flavorful topping instead of butter.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves 4; Serving size: 1 squash quarter + 1 cup bean mixture
3 tsp canola oil, divided
1 cup chopped onions
1 medium Anaheim chile pepper, sliced in rounds (seeded, if desired)
1 1/4 cups water, divided
3/4 cup quick-cooking brown rice
1 can (15 oz) black beans, rinsed and drained
1 can (10 oz) mild tomatoes with chilies
1/8 tsp ground turmeric (optional)
1 medium butternut squash (about 1 1/2 lb), quartered, seeded, and skin pierced
several times with a fork
1/2 cup fat-free sour cream
2-3 Tbsp chopped fresh cilantro leaves
- Heat 2 tsp canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom lightly. Cook onions 4 minutes or until they begin to brown on edges, stirring frequently. Scrape onions to one side of skillet, add 1 teaspoon canola oil, then add peppers and cook 2 minutes. Add 1 cup water, rice, beans, tomatoes, and turmeric. Bring to a boil over medium-high heat, reduce heat, cover tightly, and simmer 12 minutes or until rice is tender.
- Meanwhile, place squash and remaining 1/4 cup water in a microwave-safe shallow pan (such as a 9 in, deep-dish pie pan), cover, and microwave on high 10 minutes or until tender when pierced with a fork. Drain.
- To serve, place squash quarter on each of four dinner plates, and spoon equal amounts of bean mixture on each squash wedge. Top with sour cream and cilantro.
Fast tip: Adding the canola oil in stages helps to brown the various ingredients without adding too much fat. This dish may be served without the squash, if desired.
3 1/2 Starch
Calories from Fat: 45
Total Fat: 5 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 5 mg
Sodium: 410 mg
Total Carbohydrate: 63 g
Dietary Fiber: 9 g
Sugars: 9 g
Protein: 13 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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