Cooking spray
1 teaspoon corn oil
1 large onion, chopped
1 tablespoon (or 3 cloves) minced garlic
1/2 cup diced celery
1/2 pound lean ham, diced
1 can (14 1/2 ounces) no-salt-added diced tomatoes, undrained
1 can (15 1/2 ounces) red beans, rinsed and drained
1/2 cup water
1/2 teaspoon seasoned salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper (more or less to taste)
1 teaspoon ground thyme
2 teaspoons dried basil
1 tablespoon paprika
1 bay leaf
2–4 drops hot pepper sauce (such as Tabasco)
1 green bell pepper, chopped
3 2/3 cups cooked hot brown rice
Coat a large, nonstick skillet with cooking spray, add oil, and warm over medium-high heat. Add onion, garlic, and celery and cook until onion is translucent, about 5 minutes. Add ham, tomatoes, beans, water, seasoned salt, black pepper, cayenne pepper, thyme, basil, paprika, bay leaf, and hot sauce. Bring to a boil. Decrease to medium heat, cover, and simmer about 30 minutes; stir periodically. Remove from heat and stir in green pepper. Serve 1/2 cup bean mixture over 1/3 cup hot brown rice.
Yield: 5 1/2 cups bean mixture
Serving size: 1/2 cup bean mixture over 1/3 cup rice
Nutrition Facts
Per Serving:
Calories: 158
Carbohydrate: 26 g
Protein: 9 g
Fat: 2 g
Saturated fat: <1 g
Cholesterol: 9 mg
Sodium: 407 mg
Fiber: 5 g
Exchanges per serving: 1 1/2 starch, 1/2 nonstarchy vegetable, 1/2 lean meat
Carbohydrate choices: 2
