Cajun-style Red Beans And Brown Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegan | Digest, Fatfree, Vegan | 9 | Servings |
INGREDIENTS
| 1 | lb | Dried pinto beans |
| 2 | c | Chopped yellow onion |
| 1 | c | Chopped green onions |
| 1 | c | Chopped green bell pepper |
| 1/2 | t | Minced garlic |
| 1/4 | t | Red cayenne pepper |
| 3/4 | t | Ground black pepper |
| 1/2 | t | Salt |
| 1/4 | t | Oregano |
| 1/4 | Teasppon garlic powder | |
| 1 | T | Worcestershire sauce |
| 3 | ds | Tabasco sauce |
| 6 | oz | Can of tomato paste |
| 1/4 | t | Thyme |
| 1 | t | Celery flakes |
| 6 | c | Cooked brown rice |
INSTRUCTIONS
(This is real good and hot, so you may want to tone down hot spices and add them last, to taste, if you can't tolerate the spicy heat.) Wash beans and then soak for 12 hours. (I never soak beans and never have any gas unless I eat them with milk.) Drain water. Fill a large pot with beans; add water to 1/2 inch above beans level. Add remaining ingredients except rice; cook over low heat 2 to 2 1/2 hours, covered. Serve over cooked brown rice. Nutritional information per serving: 260 calories 5 percent fat (1.3 grams) 77 percent carbohydrate 18 percent protein I got this recipe from the January 94 issue of Shape magazine, in an article about the Cooper Clinic (I believe it's in Texas). I didn't want to post without trying first, So last weekend I tried it and it's wonderful! mingram@madam.west.sun.com (Judy Mingram - SunSelect) From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 545
Calories From Fat: 55
Total Fat: 6.5g
Cholesterol: 0mg
Sodium: 438mg
Potassium: 436.8mg
Carbohydrates: 121.6g
Fiber: 12.1g
Sugar: 3.7g
Protein: 11.7g