Low Fat Red Beans and Rice


Course : Rice
Serves: 2
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Ingredients:


1/2 Cup dried red kidney beans

2 Cup water

1/2 Cup chopped onion

1/4 Cup chopped green bell pepper

1/4 Cup chopped green onion

1 piece bay leaf

1/4 teaspoon thyme

1 clove garlic -- minced

1/8 teaspoon freshly ground black pepper

3 ounces turkey ham -- in 1/2 inch cubes

1 Cup hot cooked white rice no salt or -- fat
 

Preparation / Directions:


Put all the ingredients except the rice in a saucepan and simmer covered for 1/2 hours, or until the beans are tender and the sauce is thick. To serve: Spoon 1/2 C of rice onto each plate and ladle the Red Beans and Turkey Ham over or around the rice. You may want to add the turkey ham during the last 30 minutes of cooking so it doesn't become so tender that it falls apart. If you want fairly firm beans but a thick gravy at the same time, mash 1/2 C of the cooked beans and stir them back into the pot. This will thicken the remaining liquid. The turkey ham is not a necessary ingredient. The beans themselves are very tasty and with the other seasonings can hold their own. Serve chopped onion, white or green, as a garnish to sprinkle on the beans. Hot Sauce and pickled hot peppers are also customary accompaniment

 

Nutritional Information:

78 Calories (kcal); 2g Total Fat; (26% calories from fat); 9g Protein; 6g Carbohydrate; 24mg Cholesterol; 433mg Sodium


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