Boar's Head® Hoppin' John Salad
A hearty salad, filled with rice, beans, fresh veggies, ham, and spices.
Number of servings: 8 (251.79 g per serving)
3 cups cooked long grain brown rice
3 cups canned black eyed peas
1 cup chopped vidalia onion (or red onion)
1/2 cup diced celery
1 cup chopped red bell peppers (or yellow, orange, or green)
1/4 cup chopped parsley
6 oz Boar's Head® Black Forest Brand Smoked Ham (diced)
1 tsp hot pepper sauce (to taste)
4 tbsp red wine vinegar
2 tbsp extra virgin olive oil
2 garlic cloves (crushed or chopped)
1/4 tsp salt
1/4 tsp ground black pepper (or to taste)
In a large bowl, mix the rice, black eyed peas, onion, celery, peppers, parsley and ham. In a small bowl, wisk together the rest of the ingredients. Pour over the salad. Mix well and chill. Serving size: approximately 1 cup.
Total Carbohydrates: 35.58 g
Dietary Fiber: 5.21 g
Total Fat: 4.58 g
Saturated Fat: 0.78 g
Trans Fat: 0 g
Cholesterol: 10.92 mg
Sodium: 628.04 mg
Protein: 9.94 g
Vitamin A: 846.52 IU
Vitamin C: 29.53 mg
Calcium: 35.98 mg
Iron: 1.88 mg
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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