Lighter Cajun Red Beans And Rice Food
LIGHTER CAJUN RED BEANS AND RICE
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
Categories One Dish Meal
Time 51m
Yield 6 serving(s)
Number Of Ingredients 10
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
RED BEANS AND RICE
Provided by Emeril Lagasse
Categories main-dish
Time 2h50m
Yield 8 servings
Number Of Ingredients 18
Steps:
- Place the beans in a large bowl or pot and cover with water by 2 inches. Let soak for 8 hours or overnight. Drain and set aside.
- In a large pot, heat the bacon grease over medium-high heat. Add the tasso and cook, stirring, for 1 minute. Add the onions, celery and bell peppers to the grease in the pot. Season with the salt, pepper, and cayenne, and cook, stirring, until the vegetables are soft, about 4 minutes. Add the bay leaves, parsley, thyme, sausage, and ham hocks, and cook, stirring, to brown the sausage and ham hocks, about 4 minutes. Add the garlic and cook for 1 minute. Add the beans and stock or water, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, until the beans are tender and starting to thicken, about 2 hours. (Should the beans become too thick and dry, add more water, about 1/4 cup at a time.)
- Remove from the heat and with the back of a heavy spoon, mash about 1/4 of the beans against the side of the pot. Continue to cook until the beans are tender and creamy, 15 to 20 minutes. Remove from the heat and remove the bay leaves.
- Serve over rice and garnish with green onions.
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