Spicy red beans and rice

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Preparation time:
25 minutes


5 1/2 cups bean mixture

Serving size:
1/2 cup bean mixture over 1/3 cup 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.

Nutrition Information:

Calories: 158 calories, 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.




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