Red Beans and Rice

Here's a good low-fat meal that is hearty and filling. It's called simply "Red Beans and Rice." I got the original recipe from a magazine several years ago. The recipe boasted that each serving of this dish consisted of only 171 calories and 1 gram of fat. I only changed one ingredient for my version of the meal, so I believe those nutritional values are still accurate. Of course, there are supposed to be eight servings total in this dish, so measure your portion size if you're trying to watch your weight. I would venture to say it makes 8 side dish servings or 4 main dish servings. So, one main dish serving equals 342 calories and 2 grams of fat. Still impressive figures. This one is a great meatless meal that's pretty flavorful. You can adjust the amount of cayenne pepper in the dish to make it more or less spicy. The half of a teaspoon that I use adds a nice kick to it, in my opinion. My husband and I rate this dish three and a half stars. This is a good meal to prepare when you're trying to watch your weight or just trying to eat low-fat foods. I'd serve it up with a fresh garden salad to complete the meal. Try it for yourself and let me know how your family likes it!

Have a good week and good eating!
Allison

Red Beans and Rice1/2

Makes 8 servings

Ingredients:
1 tsp. Canola oil
1 onion, chopped
1 green pepper, chopped
1 clove garlic, finely chopped
¼ tsp. ground thyme
½ tsp. salt
½ tsp. cayenne pepper
2-1/4 cups water
1 cup converted long-grain white rice
2 (15-oz.) cans low-sodium red kidney beans, rinsed and drained

Preparation:
In a nonstick saucepan, heat Canola oil. Add onion, green pepper, and garlic; sauté until softened, about 6 minutes. Add thyme, salt, cayenne, and water; bring to a boil. Stir in the rice, and return to a boil. Reduce heat; cover and simmer 20 minutes. Add kidney beans; do not stir. Remove from heat. Cover; let stand 5 minutes. Stir and serve.

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