- Serves: Serves 8
3 cups fat-free, low-sodium chicken broth
14.5-ounce can no-salt-added stewed tomatoes, undrained
1 cup chopped low-fat, lower-sodium ham
1 large onion, chopped
2 medium ribs of celery with leaves, chopped
2 teaspoons red hot-pepper sauce
1 medium garlic clove, minced
1/4 teaspoon black pepper
1 cup uncooked white rice
In a Dutch oven, stir together all the ingredients except the rice. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 1 hour, or until the vegetables are tender, stirring occasionally.
Prepare the rice using the package directions, omitting the salt and margarine.
Using a potato masher, mash about one fourth of the bean mixture while it is in the pot. Stir the mixture. Cook over low heat for 10 minutes, stirring occasionally.
To serve, spoon the rice into bowls. Ladle the bean mixture over the rice.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- .5 g
- Saturated Fat
- Trans Fat
- Polyunsaturated Fat
- Monounsaturated Fat
- .5 g
- 8 mg
- 199 mg
- 50 g
- 8 g
- 7 g
- 16 g
3 starch, 1 vegetable, 1 very lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.