|
Cajun Red Beans and Rice
Cajun Red Beans and Rice
Prep and Cook Time: 28 minutes
Yield: Makes 4 servings
This updated version of the traditional Cajun red beans and rice, using reduced fat ham, has retained its spicy character. Beans, which are extremely low in fat, contain significant amounts of soluble fiber. This type of fiber may lower LDL cholesterol and blood sugar levels.
Ingredients:
1cup converted white rice
1can (15 ounces) red kidney beans, rinsed and drained
1/2cup cubed 96% fat-free ham
1-1/2cups water
1can (about 14 ounces) fat-free reduced-sodium chicken broth
1/4cup tomato paste
1bay leaf
1teaspoon Cajun seasoning
1/8teaspoon ground red pepper
1/2teaspoon olive oil
1medium green bell pepper, chopped
3/4cup chopped onion
3/4cup sliced celery
Hot pepper sauce (optional)
Preparation:
1.Combine rice, beans, ham, water, chicken broth, tomato paste, bay leaf, Cajun seasoning and red pepper. Bring to a boil. Reduce heat to low; cover and simmer 15 minutes.2.Meanwhile, heat oil in medium skillet over medium heat until hot. Add green pepper, onion and celery. Cook and stir 5 minutes; add to rice mixture. Continue to simmer 10 minutes or until rice is tender and flavors have blended. If mixture becomes dry, add small amount of water. Remove bay leaf and serve with hot pepper sauce.
Nutritional Information:
Serving Size:
Fiber
9 g
Carbohydrate
66 g
Cholesterol
5 mg
Saturated Fat
Total Fat
3 g
Calories from Fat
7 %
Calories
335
Protein
17 g
Sodium
611 mg
Dietary Exchange:
Meat
1/2
Vegetable
1
Starch
4
Previous: Cajun Pork with Pasta Salad, Cajun Deviled Eggs, Cajun Chris' s jambalaya, Cajun Catfish with Red Beans and Rice, Cajun Blackened Tuna,
Next: Cajun Salmon, Cajun Sausage and Rice, Cajun Shrimp Pasta, Cajun Shrimp Salad, Cajun Shrimp with Rotini and Roasted Red Pepper Sauce,
|