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Diabetes quick fix: Shrimp and black-eyed pea salad

By Linda Gassenheimer • Jan 6, 2019 at 6:00 AM

In the South, black-eyed pea salad is also known as Mississippi Caviar. I’ve added some cooked shrimp to make this quick lunch or light dinner salad. Black-eyed peas are a small beige bean that have a black circle at their inner curve and were originally imported for livestock feed.

Helpful Hints:

— Frozen or canned black-eyed peas can be used. Be sure to rinse the canned ones. I prefer to use frozen black-eyed peas. They have an excellent texture and flavor and work well in this recipe.

— Buy peeled cooked shrimp frozen or from the seafood counter.

— Any type of lettuce can be used.

Countdown:

— Cook black-eyed peas.

— Assemble salad.

— Prepare fruit.

Shopping List:

1 red bell pepper, 1 small head red leaf lettuce, 6 ounces peeled, cooked shrimp, 1 8-ounce package frozen black-eyed peas or 2 cans black eyed peas.

Staples: red onion, oil and vinegar dressing, hot pepper sauce, whole wheat bread, salt and black peppercorns.

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SHRIMP AND BLACK-EYED PEA SALAD

1 8-ounce package frozen black-eyed peas (1 1/2 cups) or 1 1/2 cups canned black-eyed peas, rinsed and drained

2 tablespoons oil and vinegar salad dressing

1/2 cup diced red onion

Several drops hot pepper sauce

Salt and freshly ground black pepper

1/2 cup diced red bell pepper

6 ounces peeled cooked shrimp

Several red lettuce leaves, rinsed and dried

2 slices whole wheat bread

Bring a medium saucepan half filled with water to a boil. Add the black-eyed peas, cover with a lid and cook 15 minutes or until the peas are soft. Or, place in a microwave-safe bowl with 2 tablespoons water and microwave on high 5 minutes. (Omit this step if using canned black-eyed peas.) Place dressing in a medium-size mixing bowl and add onion, hot pepper sauce and salt and pepper to taste. Drain black-eyed peas and add to dressing with red bell pepper and shrimp. Toss well. Taste for seasoning. Add more salt, pepper or hot pepper sauce to taste. Line 2 dinner plates with lettuce leaves and spoon salad on top. Serve with whole wheat bread. Makes 2 servings.

Per serving: 423 calories, 11 g fat, 2 g saturated fat, 165 mg cholesterol, 32 g protein, 50 g carbohydrates, 20 g dietary fiber, 7 g sugars, 430 mg sodium.

Exchanges/choices: 3 starch, 1 vegetable, 3 lean meat, 1 1/2 fat.

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(From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)

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©2018 Tribune Content Agency, LLC

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