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Learn how to cook the best Midwestern fare you've ever tasted, and all from the comforts of your own kitchen.
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:
1
cup converted white rice
1
can (15 ounces) red kidney beans, rinsed and drained
1/2
cup cubed 96% fat-free ham
1-1/2
cups water
1
can (about 14 ounces) fat-free reduced-sodium chicken broth
1/4
cup tomato paste
1
bay leaf
1
teaspoon Cajun seasoning
1/8
teaspoon ground red pepper
1/2
teaspoon olive oil
1
medium green bell pepper, chopped
3/4
cup chopped onion
3/4
cup 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 | <1 g |
| 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 |
This recipe appears in:
Southern
