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URL:   http://www.diabetesselfmanagement.com/recipes/beans-and-legumes/red_beans_and_rice/print/

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

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