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Mcdougall Cajun Red Beans And Rice

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CATEGORY CUISINE TAG YIELD
Grains Cajun Digest, Fatfree, Mar95, Mcdougall 4 Servings

INGREDIENTS

1/2 c Water
1 Onion, chopped
1 Green pepper, chopped
2 Scallions, chopped
2 Cloves garlic, minced
1 8 ounce can tomato sauce
1 T Worcestershire sauce
1 t Dijon mustard
1/2 t Ground oregano
1 Bay leaf
1/16 To 1/8 teaspoon cayenne
Pepper
1/2 To 1 1/2 teaspoons Tabasco
Sauce
1 Fresh ground pepper to
Taste
4 c Cooked small red beans, 3_15
Oz cans, drained and rinsed
minutes
1994 the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995.

INSTRUCTIONS

Place water in a large saucepot with the onion, green pepper,
scallions and garlic. Cook, stirring occasionally, over low heat for
10 minutes. Add remaining ingredients. Cook, covered, over low heat
for 20 minutes. Remove bay leaf. Serve over brown rice.  Hint: This is
very spicy if you use the maximum amount of cayenne and  Tobasco. Use
the lesser amount to begin with and add more if your  taste buds
permit.  From: The McDougall Newsletter vol. 8 no. 6 November/December
1994  Source: Preparation Time: 20 minutes (need cooked beans) Cooking
Time:  Posted by The McDougall Newsletter vol. 8 no. 6
November/December  Individual recipes copyrighted by originator.
FATFREE Recipe  collections copyrighted by Michelle Dick 1995.
Formatted by Sue Smith,  SueSmith9@aol.com using MMCONV. Archived
through kindness of Karen  Mintzias, km@salata.com.  1.80á  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

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