Red Beans and Rice

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Ingredients

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

Directions

Yield:
8 servings

Serving size:
1 cup beans with 1/2 cup 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.

Calories: 292 calories, Carbohydrates: 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.