Creamy Black Bean Stack Dip
With this no-bake, colorful recipe, you'll never stress about the perfect potluck dish again.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
1 can (15 oz) black beans, rinsed and drained
1/2 cup mild or medium picante sauce
3 Tbsp fresh lime juice
2 Tbsp canola oil
1 Tbsp chopped fresh cilantro leaves, plus sprig for garnish
1 medium garlic clove, peeled
1/2 tsp ground cumin
1 container (12 oz) fat-free sour cream
1 ripe medium avocado, peeled, seeded and diced
1 medium tomato, seeded and diced
1 can (2 1/4 oz) can sliced ripe olives, drained
1 Tbsp fresh lime juice
Fresh vegetables, sliced for dipping
- Combine beans, picante sauce, juice, canola oil, cilantro, garlic, and cumin in a blender or small food processor, secure with lid, and puree until smooth. Place in a 9-inch pie pan and spread evenly over all using the back f a spoon. Top with remaining ingredients in the order listed.
- Serve with a variety of fresh vegetables for dipping, such as sliced cucumber, yellow squash, and bell pepper. Garnish dip with a sprig of cilantro.
Fresh tip: Adding lime juice at the end prevents the avocados from discoloring.
Calories from Fat: 35
Total Fat: 4 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 125 mg
Total Carbohydrate: 6 g
Dietary Fiber: 2 g
Sugars: 1 g
Protein: 3 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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