Recipe taken from Balance Magazine, published by Diabetes.org
On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …
Serves: 2 Prep time: 10 mins Cook time: 15 mins
Per Serving 322g:
Carbs: 24.1g Cals: 375 Sugars: 5.1g Fat: 20.9g Sat Fat: 4.9g Salt: 0.22g
Protein: 17.3g Fibre: 10.2g
2.5 portions of fruit and veg
1 large avocado
2 small eggs
1 tsp rapeseed oil
1/2 red chilli, deseeded and finely sliced
200g canned black beans in water
8 cherry tomatoes, roughly chopped
1/2 tsp chipotle paste
2 spring onions, finely sliced
- Preheat oven to 200C/Gas 6. Halve the avocado, remove the stone and scoop out 1 tablespoon of flesh from each half (reserve for another recipe).
- Sit each half in a ramekin to keep them upright. Crack an egg into each and bake for 12-15 mins until yolk is set.
- Heat the oil in a small non-stick frying pan. Add the chilli and cook until softened. Add the beans and their can juices, the tomatoes and chipotle paste. Cook gently for 5 mins until warmed through and the tomatoes are starting to soften.
Tip: If your eggs are a bit big, separate the yolks, pop a yolk into each avocado, stir the whites with a fork to break them up, and use to top up the dip in each avocado.