New Orleans Red Beans
An excellent and nutritious main dish - cholesterol-free, virtually fat-free, and chock full of healthy vegetables.| What you'll need: |
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| 1 lb dry red beans | |||
| 2 qt water | |||
| 1½ cups onion, chopped | |||
| 1 cup celery, chopped | |||
| 4 bay leaves | |||
| 1 cup green pepper, chopped | |||
| 3 Tbsp garlic, chopped | |||
| 3 Tbsp parsley, chopped | |||
| 2 tsp dried thyme, crushed | |||
| 1 tsp salt | |||
| 1 tsp black pepper |
1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot, combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1½ hours or until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.
Yield: 8 servings Serving size: 1¼ cups Each serving provides: Calories: 171 Total fat: less than 1 g Saturated fat: less than 1 g Cholesterol: 0 g Sodium: 285 mg Fiber: 7 g Protein: 10 g Carbohydrate: 32 g Potassium: 665 mg
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Brown Rice
Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
1 Tbsp extra virgin olive oil
½ medium onion, chopped
2 cloves garlic, minced
2 cups long-grain brown rice
4 cups hot water
½ tsp salt
½ cup peppers (optional)
1. In medium pan, heat oil and sauté onion, garlic, and rice.
Add hot water and salt.
Bring to a full boil.
Cover and simmer for 15 minutes without stirring.
Add cut peppers or other vegetables.
Ccover, and cook for an additional 5 minutes.
2. Uncover, give rice a full turn, and cover again. Turn heat off.
3. Let stand 15 minutes before serving.
Yield: 6 servings
Serving size: ½ cup
Each serving provides:
Calories: 270 Total fat: 3 g Saturated fat: less than 1 g Cholesterol: 0 g Sodium: 21 mg Calcium: 28 mg Iron: 2 mg
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