Guilt-free Beans and Rice Recipes from the American Diabetes Association

You can see American Diabetes Associations' Aviva Goldfarb and Amy Riolo cook up some figure-friendly recipes at the NBC4 Health & Fitness Expo. 

On Sunday at 10 a.m., they will demonstrate the following:

Turkey, Cranberry and Wild Rice Salad 

Serves 6

1 cup wild rice blend 

1 cup cooked turkey breast, chopped 

2 stalks celery, sliced

2-4 scallions, thinly sliced

1/2 cup naturally sweetened dried cranberries 

1/2-3/4 cup cranberry sauce 

1/4 cup balsamic vinaigrette dressing 

1/2 cup pecans, lightly toasted and coarsely chopped 

Prepare the rice according to the package directions, using water or chicken broth. In a medium serving bowl, combine turkey, celery, scallions and cranberries.

When the rice is cooked, combine it with the ingredients in the bowl. Stir in the vinaigrette dressing.

Refrigerate the salad for at least 15 minutes and up to 2 days. Just before serving, stir in the pecans.

Spiced Chickpea Stew 

Serves 6

2 teaspoons extra virgin olive oil 

1 medium yellow onion, diced

3 cloves garlic, minced

1 pound shredded cabbage 

2 cups cooked chickpeas 

1/4 teaspoon saffron threads

1 teaspoon ground cloves

1 (28-ounce) can reduced-sodium diced or chopped tomatoes 

1/4 teaspoon unrefined sea salt 

1/4 teaspoon freshly ground black pepper 

1/4 cup freshly chopped flat-leaf parsley

Heat olive oil in a large saucepan over medium heat. Add the diced onions and garlic, and cook until onions are soft.

Stir in the cabbage, chickpeas, saffron, cloves, tomatoes, salt and pepper. Increase heat to high and bring to a boil.

Then reduce heat to low and cover the pot. Cook the stew for 15-20 minutes, or until cabbage is very tender.

Garnish with parsley and serve.