Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
| Serving Size | 1/12 recipe |
| Calories | 170 |
| Calories from Fat | 10 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 530 mg |
| Total Carbohydrate | 34 g |
| Dietary Fiber | 9 g |
| Sugars | 6 g |
| Proteins | 9 g |
| Vitamin A | 45% DV |
| Vitamin C | 25% DV |
| Calcium | 4% DV |
| Iron | 20% DV |
| Servings | 12 |
| Preparation Time | 25 minutes |
Cups of Fruits and Vegetables Per Person: 1.0
| Ingredients | Measures |
|---|---|
| Canned, low sodium tomatoes, cut up | 1 can (28 ounces) |
| Water | 3 cups |
| Chili powder | 1 teaspoon |
| Kidney beans, drained | 1 can (15 ounces) |
| Black eyed peas, drained | 1 can (15 ounces) |
| Garbanzo beans, drained | 1 can (15 ounces) |
| Whole kernel corn, drained | 1 can (15 ounces) |
| Carrots, chopped | 1 cup |
| Medium onion, chopped | 1 |
| Garlic, chopped | 1½ teaspoon |
| Tomato paste | 1 can (6 ounces) |
| Dijon mustard | 1 tablespoon |
| Pepper | 1 teaspoon |
| Ground cumin | 1 teaspoon |
| Dried oregano | 1 teaspoon |
| Dried basil | 1 teaspoon |
| Zucchini, chopped | 1 cup |
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.
Source
Produce for Better Health