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Louisiana Red Beans & Rice

http://www.eatingwell.com/recipes/louisiana_red_beans_rice.html

From EatingWell:  April/May 2005, 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

Ingredients

Preparation

  1. 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.
  2. 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.
  3. 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.

Nutrition

Per serving : 342 Calories; 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