Recipe: Black Bean Salad

In a small bowl, combine 1/2 can of rinsed and well-drained black beans with 1 finely chopped plum tomato, 1 minced scallion (white part plus 1 inch of green), 1 minced jalapeno chile (optional), and 2 tablespoons of minced cilantro. Toss lightly. In a small glass measuring cup, whisk together 2 tablespoons of fresh lemon juice, 1 teaspoon of olive oil, 1/8 teaspoon of grated lemon zest (optional), 1/8 teaspoon of cumin, salt (optional), and freshly ground pepper to taste. Pour over the bean mixture and toss again. Pack the bean salad into a voered plastic container to chill until ready to serve. Cut 1 small red bell pepper into quarters lengthwise and remove the seeds and white pit. Pack the pepper strips into a self-sealing plastic bag. Chill until ready to serve.

To serve, spoon some of the black bean salad into the cavity of a pepper strip. Eat out of hand.

Makes 1 serving.

Per serving: 186 calories (27% calories from fat), 6g total fat (0.7g saturated fat), 9g protein, 28g carbohydrates, 9g dietary fiber, 0 cholesterol, 210 mg sodium.

Joslin Exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable, 1 fat.

This article appears on page 69 of the book featured at right.