Preparing foods that are low on the glycemic index is a healthy and easy way to cook. Not only is this healthy for diabetics, but for the entire family as well. Ingredients for a low-glycemic diet include most vegetables and fruits, all meats and whole grains. Some vegetables and fruits that you want to use sparingly are potatoes, carrots, beets and watermelon, which all are registered as high on the glycemic index. Beans are also low-glycemic and can be used with many recipes. Adding fresh local vegetables to cooked black beans makes a fresh and light summer meal.
Instructions
1. Wash all of your vegetables, including the black beans. Chop tomatoes, red pepper, onion and garlic. Set tomatoes aside.
2. Heat up pan with 4 tablespoons of olive oil. Throw in the garlic for two minutes. Add onion and red pepper. Saute vegetables on medium for 10 minutes.
3. Add black beans to the vegetable mix. Cook for another 10 minutes until beans are warm. Add salt and pepper to taste.
4. Pull apart romaine leaves to make wraps for the beans and vegetable mixture. Shred the cheddar cheese.
5. Place bean and vegetable mixture on top of one romaine leaf. Top with cheddar cheese and sour cream.
Tags: black beans, beans vegetable, cheddar cheese, glycemic index, vegetable mixture
