Red Beans and Rice with Corn on the Cob

Updated:Apr 16,2014


Red Beans and Rice vert

Red Beans & Rice with Corn on the Cob

Description

4 Servings

About $1.96 per serving

Prep time 10 minutes; cook time 15 minutes

1 cup uncooked long-grain rice
2 teaspoons extra virgin olive oil
4 cloves garlic, chopped (or 2 teaspoons minced from jar)
1 ( 15.5 oz) can no-salt-added or low-sodium kidney beans or red beans or black beans or pinto beans or black eyed peas, drained and rinsed
1/2 teaspoon salt-free Cajun seasoning 
1/4 teaspoon black pepper 
1/2 small white onion sliced very thin (or 4 scallions, sliced)

  1. Cook rice to package directions.
  2. While rice cooks, heat oil in skillet over medium heat. Add onions and cook 2 minutes, stirring occasionally. Add garlic and cook for 1 minute. Add beans, seasoning and pepper. Cook until heated through, 3-5 minutes, stirring occasionally.
  3. Add rice to bean mixture.

Corn on the Cob
4 large ears of corn
Pepper and Butter substitute spray or soft margarine (optional)

  1. Removing the husks, pull off the silky threads, and cut out any blemishes with a pointed knife
  2. Bring a large pot of water to a boil. Add the corn, cover and cook 5 minutes. Drain and cut into halves, if desired.
  3. Season to taste with butter substitute spray or soft margarine and pepper

Per serving:

Calories413
Total Fat 4.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat1.0 g
Monounsaturated Fat2.5 g
Cholesterol0 mg
Sodium29 mg
Carbohydrates83 g
Fiber8 g
Sugars11 g
Protein15 g


Dietary Exchanges:  5  1/2 starch, 1/2 lean meat


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

 


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