Diabetes Friendly Ideas for Holiday Leftovers-MainPhoto

Diabetes-Friendly Recipes

Editor’s Note: Living a healthier lifestyle and finding diabetes-friendly recipes can become more of a challenge when the holidays roll around. So Mamiverse Food met up with Chef and Author Leticia Moreinos Schwartz for some inspiration in that department plus, she offers a delicious recipe that can be adapted for holiday leftovers.

Mamiverse: Tell us about your involvement in Diabetes Awareness.
Moreinos-Schwartz: My grandfather died from complications of Type 2 Diabetes and I started working with Merck since the Latino Community has a high risk for Type 2 Diabetes. We don’t want to give up on traditional ingredients just make small changes and live a healthier lifestyle.

Mamiverse: What are some changes we can make?
Moreinos-Schwartz: First, it’s important to talk with your doctor to create an individualized plan. This is not a one size fits all disease. It’s also about cooking close to your heart; cooking at home more. The lack of awareness in our own Latino Community is an alarming fact; part of the reason why our community is at high risk. People can use this website, Cuida Tu Diabetes, Cuida Tu Corazón, to learn the ABC’s of diabetes.

Read Related: Chipotle Black Bean Soup   

BLACK BEAN & SAUSAGE SOUP
Serves: 4

Ingredients
2 tablespoons extra virgin olive oil
3 turkey or chicken sausages (about ½ lb)*
3 cloves garlic, finely minced
Half onion, finely chopped (about ½ cup)
2 scallions (white and green parts), chopped
2 plum tomatoes, peeled seeded, and chopped
1 teaspoon dried oregano
Freshly ground pepper
1½ cup chicken stock (or turkey stock)
1½ cups cooked black beans (or ½ lb or 1 cup dry black beans)
2 tablespoons fresh chopped parsley
*You can also substitute turkey leftovers.

Instructions

  1. In a skillet over medium low heat, warm the olive oil.
  2. Remove the sausage from the case, and add in chunks to the pan, breaking up with a wooden spoon.
  3. Cook the sausage all the way through, until it just starts to brown.
  4. Using a slotted spoon, transfer to a bowl and cover to keep moist.
  5. Using the same pan, add a little bit more oil if necessary, add the garlic and cook until it just starts to turn lightly golden brown, then add the onion and scallions, and cook until soft for about 5 minutes.
  6. Add the tomatoes and oregano, and continue cooking, over low heat, until the mixture looks soft and is flavorful.
  7. Season lightly with pepper.
  8. Add the broth and bring it to a boil.
  9. Add the beans, sausage, and juices that have accumulated in the bowl; bring to a boil again, and immediately reduce the heat to a simmer. 
  10. Taste and adjust the seasoning.
  11. Partially cover and cook gently for 10 to 15 minutes.
  12. Sprinkle with parsley and serve warm.

Nutrition information (1 serving)
Calories 269; Fat 14 g; Saturated fat 1 g; Cholesterol 36 mg; Sodium 738 mg; Carbohydrates 21 g; Fiber 7 g; Protein 16 g

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