Louisiana Red Beans & Rice

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.

Makes: 6 servings, 1 1/3 cups each

Active Time: 25 minutes

Total Time: 50 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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

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.

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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