Delicious Decisions: Red Beans and Rice Gumbo-Style

  • Serves: 4; 1 1/2 cups per serving


Description

Adding okra to red beans and rice gives new flavor to an old favorite. Instant brown rice, a boon for the rush-hour cook, provides whole-grain goodness and a nutty flavor.

Ingredients

1    teaspoon olive oil
1    large onion, chopped
1    medium green bell pepper, chopped
2    medium ribs of celery, chopped
3    cups frozen cut okra
14.5-ounce can no-salt-added diced tomatoes, undrained (optional)
15-ounce can no-salt-added red beans, such as kidney beans, rinsed and drained
1 1/2 cups low-sodium vegetable broth
1     cup uncooked instant brown rice
1/2  tablespoon salt-free garlic-herb seasoning blend
3/4  teaspoon ground cumin
3/4  teaspoon dried thyme, crumbled
3/4 to1 teaspoon chili powder
1/2  teaspoon liquid smoke (optional)
1/4  teaspoon salt
1/2  tablespoon red hot-pepper sauce (optional)

Cooking Instructions

Heat a large nonstick saucepan over medium-high heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 3 to 5 minutes, or until tender, stirring occasionally.

Stir in the remaining ingredients except the hot-pepper sauce. Bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 10 to 15 minutes, or until the rice is tender and almost all the liquid is absorbed.

Stir in the hot-pepper sauce.


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Nutritional Analysis
Per serving
Calories Per Serving
273
Total Fat
2.5 g
Saturated Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol
0 mg
Sodium
254 mg
Carbohydrates
53 g
Fiber
11 g
Sugar
11 g
Protein
13 g

Dietary Exchanges


N/A



This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.