| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains |
|
Main dish, Wt-watchers |
4 |
Servings |
INGREDIENTS
| 2 |
ts |
Vegetable oil |
| 4 |
oz |
Low-salt diced ham (optional) |
| 1 |
c |
Diced onion |
| 1/2 |
c |
Diced green bell pepper |
| 1/2 |
c |
Diced celery |
| 2 |
ts |
Minced garlic Minced jalapeno pepper OR up to… |
| 3 |
ts |
Minced jalapeno pepper |
| 8 |
oz |
Canned red kidney beans rinsed and drained |
| 1/2 |
c |
Tomato juice OR- mixed vegetable juice |
| 1/2 |
ts |
Dried oregano |
| 2 |
c |
Cooked white rice; hot |
| 2 |
tb |
Chopped scallions |
| 2 |
tb |
Minced parsley |
INSTRUCTIONS
"A lightening-quick version of the classic, this cooks in the time it
takes to boil the rice. Hot sauce, please?"
In a medium nonstick skillet, heat oil over medium heat; add ham (if
using), onion, bell pepper, celery, garlic and jalapeno pepper. Cook,
stirring constantly, until vegetables are soft, about 5 minutes. Add
beans, tomato juice, oregano and 1/4 cup of water. Bring to a boil;
reduce heat to low and simmer uncovered for 10 minutes.
Spoon bean mixture over hot cooked rice, sprinkle with scallions and
parsley to garnish, and serve.
Each serving (generous 1/2 cup bean mixture with ham and 1/2 cup rice)
provides:
* 1/2 FA, 1-1/4 V, 2 P, 1 B
Per serving (with ham):
* 281 cal, 14 g pro, 47 g car
* 4 g fat: 2 g poly, 1 g mono, 1 g sat
* 480 mg sod, 14 mg chol
Each serving (1/2 cup) without ham provides:
* 1/2 FA, 1-1/4 V, 1 P, 1 B
Per serving (without ham):
* 250 cal, 9 g pro, 46 g car
* 3 g fat: 2 g poly, 1 g mono, 0 g sat
* 247 mg sod, 0 mg chol
Source: Wonderful World of Walnuts & Rice
(Weight Watchers Magazine in association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip
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