LIGHTER CAJUN RED BEANS AND RICE

Lighter Cajun Red Beans and Rice image

Entered for safe-keeping. From Evelyn Tribole's "More Healthier Homestyle Cooking". Calories, fat and cholesterol were reduced by eliminating oil and sausage, and using more bell peppers. Fiber was increased by using more bell peppers and using brown rice instead of white rice. (Personal note: use a good-quality brown rice such as Texmati basmati, so you'll enjoy the taste of the brown rice and won't miss the white rice.) Capsicum are the same as bell peppers; I included both to enhance search options internationally.

Provided by KateL

Time 51m

Yield 6 serving(s)

Number Of Ingredients 10

Ingredients

1 large onion, chopped
2 garlic cloves
30 ounces canned red kidney beans, rinsed and drained
8 ounces low-sodium tomato sauce
2 red bell peppers or 2 red capsicums, chopped
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon hot pepper sauce
2 cups brown rice
1/3 cup fresh chives (for garnish) or 1/3 cup scallion, chopped (for garnish)

Steps:

Cook the rice according to the package directions. (I allowed 50 minutes of cooking time, which allows plenty of time to do the advance preparation of the vegetables.).
Meanwhile, coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
Add the onion and garlic and cook, stirring, for 5 minutes, or until tender.
Stir in the beans, tomato sauce, bell peppers (or capsicum), oregano, thyme, and hot pepper sauce.
Bring to a boil. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the flavors are blended.
Serve the beans over the rice.
Garnish with the chopped chives or scallions.

Nutrition Facts : Calories 384.6, Fat 2.5, SaturatedFat 0.5, Sodium 514.9, Carbohydrate 77.6, Fiber 13.1, Sugar 4.5, Protein 13.6

*** Explore more Lighter Cajun Red Beans And Rice Recipes »

Comment
Leave a comment

There are no comments yet!

Name

Message

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #occasion #north-american #healthy #main-dish #beans #rice #vegetables #american #cajun #southern-united-states #easy #beginner-cook #low-fat #vegan #vegetarian #stove-top #dietary #spicy #one-dish-meal #low-cholesterol #low-saturated-fat #inexpensive #healthy-2 #low-in-something #pasta-rice-and-grains #brown-rice #peppers #taste-mood #equipment #presentation #served-hot