Bayou Red Beans and Rice

  • Serves: Serves 8


Description

This recipe will show you how easy it is to prepare Louisiana’s most popular comfort food.

Ingredients

3 15.5-ounce cans no-salt-added red kidney beans, rinsed and drained
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

Cooking Instructions

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
266
Total Fat
.5 g
Saturated Fat
0
Trans Fat
0
Polyunsaturated Fat
0
Monounsaturated Fat
.5 g
Cholesterol
8 mg
Sodium
199 mg
Carbohydrates
50 g
Fiber
8 g
Sugar
7 g
Protein
16 g

Dietary Exchanges


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.