- 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, Carbohydrates: 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.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.