Here's a favorite southern dish that is sure
to please. This recipe is a low fat version of the original red beans
and rice served in Louisianna.
1 cup white rice, uncooked
1 can (15 ounces) red kidney beans, drained and rinsed
½ cup 96% fat-free ham, cubed
1 ½ cups water
1 can (14 ounces) fat-free reduced-sodium chicken broth
¼ cup tomato paste
1 teaspoon Cajun seasoning
1/8 teaspoon ground red pepper
½ teaspoon olive oil
1 medium green bell pepper, chopped
¾ cup onion, chopped
¾ cup sliced celery
1. Combine rice, beans, ham, water, chicken
broth, tomato paste, Cajun seasoning and red pepper in a large pot.
Bring to a boil. 2. Reduce heat to low, cover and simmer for 15 minutes.
3. Heat oil in medium skillet over medium heat until hot. 4. Add bell
pepper, onion and celery. 5. Sauté for 5 minutes. 6. Add vegetables
to rice mixture and simmer for 10 minutes or until rice is tender.
Tip: If vegetable/rice mixture should become
dry add a small amount of water. Add hot pepper sauce if desired. Makes
4 servings. Per Serving: Calories 335, Fat 3 g, Cholesterol 5 mg, Sodium
611 mg, Carbohydrate 66 g, Protein 17 g.
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