| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Cajun |
Digest, Mar95, Mcdougall, Fatfree |
4 |
Servings |
INGREDIENTS
| 1/2 |
c |
Water |
| 1 |
|
Onion, chopped |
| 1 |
|
Green pepper, chopped |
| 2 |
bn |
Scallions, chopped |
| 2 |
|
Cloves garlic, minced |
| 1 |
|
8 ounce can tomato sauce |
| 1 |
tb |
Worcestershire sauce |
| 1 |
ts |
Dijon mustard |
| 1/2 |
ts |
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) |
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: 30
minutes
Posted by The McDougall Newsletter vol. 8 no. 6 November/December 1994 to
the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995.
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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