Black Bean “Meatless Meatballs” …

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Celebrate this Holiday Season with Team DFT with some figure fitting, weight watchers and Diabetes Friendly Recipes!

Black Bean “Meatless Meatballs”..Diabetes Friendly Thursdays…

Having diabetes doesn’t mean not having yummy appetizers & finger foods.
I have been looking for different ways to serve vegetarian finger food during holiday season . THIS DISH is one of the many ways!
The best part is that This will satisfy people who are not vegetarian as well… So don’t be afraid to give these deliciously packed with fiber and protein “MEATBALLS ” A TRY … These Meatless “Meatballs” has reduced carbs, fat, and calories too.

Yield: 4-5 servings
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

1 can (15 ounces) black beans, rinsed and drained OR 1cup boiled and drained beans
1/4 cup cooked brown Rice
1/4cup fresh whole grain bread crumbs
1/4 cup frozen corn kernels
1/4 cup finely chopped onion
1 tsp finely chopped green chili
2 cloves garlic chopped fine
1/4 cup chopped cilantro
1 tsp red chili flakes or to taste
1 tsp cumin powder
salt as per taste
Nonstick cooking spray

For Assembly: OPTIONAL

red and yellow cherry tomatoes, halved
fresh basil/ baby spinach / baby kale leaves
Few Mozzarella Cheese balls
Dip or Marinara Sauce of your choice ..( I served them with spicy mint chutney on the side

Directions:
1. In medium bowl, mash the black beans and mix all the other ingredients except cooking spray. Form mixture into small balls.
2.Heat large nonstick skillet over medium heat. Spray skillet with nonstick spray. Transfer meatballs to skillet; cook 6 to 8 minutes or until browned on all sides and warmed through, turning occasionally.
3. You can bake these Black bean Meatballs in an oven at 375*F for 10 mins or till golden brown in color ..
4. Serve Black Bean “Meatballs” with marinara sauce or any other sauce or dip of your choice ….

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED

Black beans
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins . A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.

Brown Rice
The kinds of rice that people with diabetics should eat are brown rice and wild rice. Both of these are whole-grain rice that contain wheat germ and bran . Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%.

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Tomatoes
Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels. The low carbohydrate content also helps lower calorie intake and can help diabetics to lose weight. Tomatoes are a rich source of antioxidants and help restore the body’s oxidative balance.

Green Chilies
chilly peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin & help to lower the insulin levels significantly.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.