Wednesday, August 27, 2008

Red beans & Rice

I made this tonight. It was delicious! and quick and easy!

New Orleans Red Beans and Rice
1/2 c. brown rice
2 TB onion, chopped
1 green bell pepper, seeded & chopped
dash garlic powder
1 c. diced lean ham
1 can red kidney beans, rinsed & drained
1 tsp. Cajun seasoning
½ c. fat free reduced-sodium chicken broth

Cook the rice according to package direction, omitting any fat. Spray skillet with cooking spray. Add onion, bell pepper, and garlic; cook, stirring occasionally, until softened, 3-4 minutes. Add ham and cook, stirring occasionally, until it starts to brown, 4-5 minutes. Add the beans and Cajun seasoning, cook, stirring occasionally, until heated through, 1-2 minutes. Add the broth and cook until liquid is almost completely absorbed, about 2 minutes. Serve over rice.
Yield: 3 servings (about 1 ½ cups each). Per serving= 262 Calories; 3g Fat (11.1% calories from fat); 20g Protein; 40g Carbohydrate; 7g Dietary Fiber; 21mg Cholesterol; 1291mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.

Whatever you do, do your work heartily, as for the Lord rather than for men...It is the Lord Christ whom you serve. -Col. 3:23, 24 (NASB)

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