DRAGON BITES carb-counted recipe
A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.
1 mixing bowl, 1 pan... easy prep, easy cleanup.
This black bean, corn and sweet potato meal is simple to make, nutritious, low on the glycemic index (GI), packed with vegetables and other whole foods, gluten-free, nut-free, dairy-free, and versatile... you can throw in your family’s favourites, or whatever vegetables you have leftover from last night’s supper.
Low-Carb? No
Gluten-free? Yes
Dairy-free? Yes
Nut-free? Yes
Prep: 15 min
Cook: 20-30 min
Ready in: 35-45 min
INGREDIENTS:
- ¼ cup Olive Oil
- ¾ tsp Salt
- ½ tsp each Cumin, Coriander and Garlic Powder
- 1 Large Sweet Potato, cut into bite-sized pieces (~2 cups = 100g carbs; low GI)
If you prefer, you can peel the sweet potato – I leave the skin on to benefit from the fibre content.
- 1 Sweet Red (Orange, Yellow) Pepper, seeded and cut into large chunks (6g carbs)
- 1 Small Onion, cut into large chunks (10g carbs)
- 2 cups Frozen Corn Kernels (27g carbs; low GI)
- 1 (540 ml) can Black Beans, drained and rinsed (58g carbs in PC Blue Menu Black Beans; low GI)
- 1 Avacado (0g carbs)
- 2 tbsp Lime Juice or Red Wine Vinegar (0g carbs)
- Chopped Fresh Cilantro (0g carbs)
- 4 Eggs, fried (1 egg for each portion = 1g carbs each)
Other (optional) vegetables:
Fresh Mushrooms
Green Beans (I sometimes throw in last night’s steamed snap beans)
Zucchini
Broccoli
Cauliflower
(Note that including any of the above will change the carb factor.)
INSTRUCTIONS:
- Preheat oven to 425F.
- Oil a large rimmed baking sheet.
- Half-cook whole sweet potato in the microwave, or in the oven as you’re prepping the other veggies. This step is optional, but I without it I find that the sweet potato doesn’t cook to a soft enough texture in the 20 minutes that the other veggies require.
- In a large bowl, combine olive oil, salt, cumin, coriander and garlic powder. Add sweet potato, onion, peppers and corn (but not black beans yet). Stir to coat.
- Spread evenly on baking sheet and roast until vegetables are tender and edges are golden, about 20 minutes.
- Add black beans and roast 5 minutes more. I suggest that you don’t try to further simplify this recipe by adding the beans in Step 4 like I did – the beans will come out over-cooked, dry and crumbly (which my kids were quick to complain about!)
- Finish with avocado, lime juice, and cilantro.
- Top each serving with a fried egg.
CARB CONTENT:
Total yield: ~9cups of black bean sweet potato hash (~1.5kg finished weight) with just over 200g of Carbs.
Carb Content by Volume: 1 cup of black bean sweet potato hash (before topping with avocado & egg) contains 23g carbs.
Carb Content by Weight: 100g serving of black bean sweet potato hash (before topping with avocado & egg) contains 14g of carbs, which means...
Carb Factor = 0.14 (before topping with avocado & egg).
What is a Carb Factor? How Do I Use It?
By Cup or By Weight?
Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.
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