EatingWell for a Healthy Heart Cookbook (2008)
This quick version of red beans and rice gets its smoky goodness from super-lean Canadian bacon and a hit of ground chipotle pepper. It's delicious as a leftover but will thicken as it stands. To keep it properly syrupy, just thin with a little water and reheat.
6 servings, 1 1/3 cups each
Active Time: 25 minutes |
Total Time: 50 minutes
4 1/3 cups water, divided
1 1/2 cups brown basmati rice
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup diced onion
2 teaspoons minced garlic
2 15-ounce cans red kidney beans, or pink beans, rinsed
6 ounces sliced Canadian bacon, chopped
1/2 cup chopped celery, plus 1 tablespoon finely chopped celery leaves
1/2 cup diced green bell pepper
1/4-1/2 teaspoon ground chipotle pepper, (see Note) or cayenne pepper
Combine 3 1/3 cups water, rice and salt in a large saucepan. Bring to a simmer; reduce heat to low, cover and cook until all the water has been absorbed, about 45 minutes.
About 10 minutes before the rice is ready, heat oil in a large skillet over medium-high heat. Add onion and garlic and cook, stirring, until the onion is lightly colored and tender, about 3 minutes.
Place 1 cup beans in a small bowl and mash with a fork. Add the mashed and whole beans, the remaining 1 cup water, Canadian bacon, celery, celery leaves, bell pepper and ground chipotle (or cayenne) to taste to the pan. Simmer, stirring occasionally, until the liquid has thickened into a gravy and the vegetables are crisp-tender, about 6 minutes. Serve in shallow bowls, spooned over the rice.
Per serving :
5 g Fat;
1 g Sat;
3 g Mono;
14 mg Cholesterol;
57 g Carbohydrates;
17 g Protein;
8 g Fiber;
645 mg Sodium;
196 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 2 very lean meat
Tips & Notes
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.