Red beans and rice

Preparation time: 2–3 hours

 

2 cups dried red beans
1 quart water
1 cup chopped extra-lean ham
1 carrot, chopped
1 onion, chopped
1 bay leaf
1 teaspoon black pepper
1/2 teaspoon cayenne pepper
4 cups prepared white rice

Soak the beans overnight in enough cold water to cover them. Drain and place in large pot with 1 quart fresh water. Add ham, carrot, onion, bay leaf, black pepper, and cayenne pepper and bring to a boil. Cover, reduce heat, and let mixture slowly simmer for 2–3 hours, or until beans are very soft. Mash beans slightly and serve over hot rice.

Yield: 8 servings
Serving Size: 1 cup beans with 1/2 cup rice

Nutrition Facts

Per Serving:
  Calories: 292
  Carbohydrate: 53 g
  Protein: 17 g
  Fat: 2 g
  Saturated fat: 0 g
  Sodium: 226 mg
  Fiber: 13 g
  Exchanges per serving: 3 starch, 1 vegetable, 1/2 lean meat
  Carbohydrate choices: 4

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

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