NOLA Red Beans and Rice
New Orleans is famous for its fattier fare, but once in a while we Louisianians eat something simple like this beans and rice dish. Of course, back home it's often made with some kind of pork fat, but believe me it tastes just as terrific without it.
This recipe calls for a salt-free cajun spice blend. Click here for a recipe to make your own.
This recipe calls for a salt-free cajun spice blend. Click here for a recipe to make your own.
ingredients:
1 Tbsp canola oil
1 cup finely chopped onion
3/4 cup finely chopped green bell pepper
1/2 cup finely chopped celery
3 cloves garlic, minced
1 cup converted rice
2 1/2 cups fat-free chicken broth
2 tsp salt-free Cajun spice blend (store-bought or click above to make your own)
2 (15 oz) cans low-sodium kidney beans, drained and rinsed
1 cup finely chopped onion
3/4 cup finely chopped green bell pepper
1/2 cup finely chopped celery
3 cloves garlic, minced
1 cup converted rice
2 1/2 cups fat-free chicken broth
2 tsp salt-free Cajun spice blend (store-bought or click above to make your own)
2 (15 oz) cans low-sodium kidney beans, drained and rinsed
directions:
1. Heat oil in a large skillet over medium-high heat. Add onion, green pepper, celery, and garlic and sauté until vegetables are soft.
2. Add rice and continue to sauté until rice becomes opaque, about 5 minutes.
3. Stir in broth and seasoning and bring to a boil. Reduce heat to a simmer, cover, and cook 15 minutes.
4. Stir in beans, cover, and cook 5 minutes, or until liquid is absorbed.
KITCHEN COUNTER:
Serves 6. Per serving: 235 calories, 3g fat (9.7% calories from fat), 12g protein, 44g carbs, 7g fiber, 0mg cholesterol, 293mg sodium.
This recipe is a diabetes-friendly and heart-healthy adaptation of traditional Southern fare from Body With Soul: Slash Sugar, Cut Cholesterol, and Get a Jump on Your Best Health Ever, by Randy Jackson.
This recipe is a diabetes-friendly and heart-healthy adaptation of traditional Southern fare from Body With Soul: Slash Sugar, Cut Cholesterol, and Get a Jump on Your Best Health Ever, by Randy Jackson.
