Red Beans And Rice from Healthy Diabetic Recipes

Red Beans And Rice Recipe

Recipe Ingredients:

Vegetable cooking spray, as needed
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green pepper
2 garlic cloves, minced
2 cans red beans - (15 oz ea), drained
= (or substitute your favorite bean for
red beans)
1/2 lb fully-cooked low-fat turkey sausage, cut 1/4" slices
1 can tomato sauce - (8 oz)
1 tsp Worcestershire sauce
1/4 tsp ground red pepper
1/4 tsp hot pepper sauce
3 cups hot cooked rice
Hot pepper sauce, (optional)

Recipe Instructions:

Coat Dutch oven with cooking spray and place over medium-high heat until hot. Add onion, celery, green pepper and garlic. Cook 2 to 3 minutes.

Add beans, sausage, tomato sauce, Worcestershire sauce, red pepper and pepper sauce. Reduce heat; cover and simmer 15 minutes. Serve beans with rice and pepper sauce.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Starch, 1 Meat, 1 Vegetable.

Nutrition Facts: Calories 300; Calories from Fat 6%; Total Fat 2g; Saturated Fat 1g; Protein 17g; Carbohydrates 54g; Cholesterol 18mg; Sodium 974mg; Dietary Fiber 11g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-20-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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