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Louisiana Red Beans & Rice

April/May 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.5 (23 votes)

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.


Louisiana Red Beans & Rice Recipe

Makes: 6 servings, 1 1/3 cups each

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Total Time:

Ingredients

  • 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

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.

Tips & Notes

  • Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

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.

Nutrition Bonus: Fiber (33% daily value), Vitamin C (20% dv), Iron (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 2 very lean meat


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