Red Beans and Rice

Red Beans and Rice

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From: Diabetic Living Magazine

Brown rice add fiber to this diabetic-friendly pork and beans side-dish recipe. Skip the salt when cooking the rice to keep the sodium low.

Ingredients 10 servings

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Original recipe yields 10 servings
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  • 1 pound dry red beans or dry red kidney beans
  • 1 meaty smoked pork hock
  • 1 medium onion, chopped
  • 1 medium green sweet pepper, chopped
  • 2 stalks celery, chopped
  • 2 bay leaves
  • ¼ to ½ teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • ¼ teaspoon salt
  • 5 cups hot cooked brown or white rice

Preparation

  • Prep

  • Ready In

  1. Rinse beans. In a large Dutch oven, combine beans and 6 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or place beans in 6 cups water in Dutch oven. Cover and let soak in a cool place for 6 to 8 hours or overnight.)
  2. Drain and rinse beans. Return beans to Dutch oven. Add pork hock, onion, sweet pepper, celery, bay leaves, cayenne pepper, garlic, and 6 cups fresh water. Bring to boiling; reduce heat. Cover and simmer about 1- ½ hours or until beans are tender, stirring occasionally. (Add additional water during cooking, if necessary.)
  3. Remove pork hock. When cool enough to handle, cut meat off bone; coarsely chop meat. Discard bone.
  4. Return chopped meat to Dutch oven. Return to boiling; reduce heat. Simmer, uncovered, for 30 to 40 minutes more or until a thick gravy forms, stirring occasionally.
  5. Discard bay leaves. Stir in salt. Serve the bean mixture over hot cooked rice.

Nutrition information

  • Serving size: ½ cup rice and ⅔ cup beans
  • Per serving: 278 calories; 2 g fat(0 g sat); 14 g fiber; 52 g carbohydrates; 15 g protein; 190 mcg folate; 4 mg cholesterol; 4 g sugars; 115 IU vitamin A; 11 mg vitamin C; 97 mg calcium; 4 mg iron; 166 mg sodium; 604 mg potassium
  • Nutrition Bonus: Folate (48% daily value), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 starch,1 lean protein

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