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Ham Barley and Almond Bake
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Family-Style Frankfurters with Rice and Red Beans
Yield: Makes 6 servings
Ingredients:
1
tablespoon vegetable oil
1
medium onion, chopped
1/2
medium green bell pepper, chopped
2
cloves garlic, minced
1
can (about 15 ounces) red kidney beans, rinsed and drained
1
can (about 15 ounces) Great Northern beans, rinsed and drained
1/2
pound beef frankfurters, cut into 1/4-inch-thick pieces
1
cup uncooked instant brown rice
1
cup vegetable broth
1/4
cup packed brown sugar
1/4
cup ketchup
3
tablespoons dark molasses
1
tablespoon Dijon mustard
Preparation:
1.
Preheat oven to 350°F. Spray 13X9-inch baking dish with nonstick cooking spray.
2.
Heat oil in Dutch oven over medium-high heat until hot. Add onion, bell pepper and garlic; cook and stir 2 minutes or until onion is tender.
3.
Add beans, frankfurters, rice, broth, brown sugar, ketchup, molasses and mustard to vegetables; stir to blend. Transfer to prepared dish.
4.
Cover tightly with foil and bake 30 minutes or until rice is tender.
Nutritional Information:
| Serving Size: | |
| Sodium | 714 mg |
| Protein | 18 g |
| Fiber | 7 g |
| Carbohydrate | 72 g |
| Cholesterol | 23 mg |
| Total Fat | 15 g |
| Calories | 475 |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 1 |
| Starch | 3 |
| Fat | 4 |
This recipe appears in:
Pork
