Side Pannel
Red Beans and Rice
Ingredients List
- 2 ts Vegetable oil
- 4 oz Low-salt diced ham
- -- (optional)
- 1 c Diced onion
- 1/2 c Diced green bell pepper
- 1/2 c Diced celery
- 2 ts Minced garlic
- 1 ts -Minced jalapeno pepper
- -OR up to...
- 3 ts Minced jalapeno pepper
- 8 oz Canned red kidney beans
- -- rinsed and drained
- 1/2 c Tomato juice
- -OR- mixed vegetable juice
- 1/2 ts Dried oregano
- 2 c Cooked white rice; hot
- 2 tb Chopped scallions
- 2 tb Minced parsley
Directions
"A lightening-quick version of the classic, this cooks in the time it
takes to boil the rice. Hot sauce, please?"
In a medium nonstick skillet, heat oil over medium heat; add ham (if
using), onion, bell pepper, celery, garlic and jalapeno pepper. Cook,
stirring constantly, until vegetables are soft, about 5 minutes. Add
beans, tomato juice, oregano and 1/4 cup of water. Bring to a boil;
reduce heat to low and simmer uncovered for 10 minutes.
Spoon bean mixture over hot cooked rice, sprinkle with scallions and
parsley to garnish, and serve.
Each serving (generous 1/2 cup bean mixture with ham and 1/2 cup rice)
provides:
* 1/2 FA, 1-1/4 V, 2 P, 1 B
Per serving (with ham):
* 281 cal, 14 g pro, 47 g car
* 4 g fat: 2 g poly, 1 g mono, 1 g sat
* 480 mg sod, 14 mg chol
Each serving (1/2 cup) without ham provides:
* 1/2 FA, 1-1/4 V, 1 P, 1 B
Per serving (without ham):
* 250 cal, 9 g pro, 46 g car
* 3 g fat: 2 g poly, 1 g mono, 0 g sat
* 247 mg sod, 0 mg chol
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
takes to boil the rice. Hot sauce, please?"
In a medium nonstick skillet, heat oil over medium heat; add ham (if
using), onion, bell pepper, celery, garlic and jalapeno pepper. Cook,
stirring constantly, until vegetables are soft, about 5 minutes. Add
beans, tomato juice, oregano and 1/4 cup of water. Bring to a boil;
reduce heat to low and simmer uncovered for 10 minutes.
Spoon bean mixture over hot cooked rice, sprinkle with scallions and
parsley to garnish, and serve.
Each serving (generous 1/2 cup bean mixture with ham and 1/2 cup rice)
provides:
* 1/2 FA, 1-1/4 V, 2 P, 1 B
Per serving (with ham):
* 281 cal, 14 g pro, 47 g car
* 4 g fat: 2 g poly, 1 g mono, 1 g sat
* 480 mg sod, 14 mg chol
Each serving (1/2 cup) without ham provides:
* 1/2 FA, 1-1/4 V, 1 P, 1 B
Per serving (without ham):
* 250 cal, 9 g pro, 46 g car
* 3 g fat: 2 g poly, 1 g mono, 0 g sat
* 247 mg sod, 0 mg chol
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
Tweet