Low Fat Red Beans And Rice Food

LOUISIANA RED BEANS AND RICE

Steps:

• Put dry beans in a large soup pot or a large bowl; cover in water and soak for 8 hours, or overnight. Water should come up about 2 inches over the beans.
• When ready to cook, heat 2 tablespoons olive oil in a large dutch oven or a heavy pot set over medium heat.
• Add the sausage slices to the heated oil and cook until browned on both sides. Stir frequently.
• Remove sausage from pot and set them aside.
• Add butter to the pot and melt.
• Stir in the onions and cook over medium heat for 3 minutes, or until starting to soften.
• Add celery and bell peppers; continue to cook for 4 minutes. Add a little more butter, if needed.
• Stir in garlic and cook for 15 seconds.
• Season with salt, oregano, thyme, paprika, cayenne, and black pepper; continue to cook for 1 more minute.
• Pour in vegetable broth and stir, scraping up all the browned bits from the bottom of the pot.
• Drain the soaked beans and rinse; add the beans to the pot, and previously prepared andouille sausage.
• Add bay leaves.
• Increase heat to High and bring mixture to a boil.
• Reduce heat to low; cover and simmer for 1-½ to 2 hours, or until beans are soft and tender. Start checking for doneness around the 1-½ hour mark by mashing or squeezing the beans between your fingers. The skin should be a bit resistant to pressure, but the interior should be the consistency and appearance of baked potato.
• When beans are cooked through, remove the bay leaves from the pot and discard.
• Remove 1 cup of beans to a bowl; mash the beans with the back of the fork, and then return to the pot; stir.
• If mixture is too thick, add up to 1 cup water.
• Taste for salt and seasonings, and adjust accordingly.
• Stir in parsley and green onions and cook for 5 more minutes.
• Remove from heat.
• Serve over cooked rice.

RED BEANS AND RICE

Steps:

• Heat olive oil over medium-high heat in a large saucepan. Saute garlic, onion, celery, and bell pepper until tender. Stir in kidney beans, onion powder, salt, pepper, and hot sauce. Reduce heat to low and let mixture simmer slowly while you cook the rice.
• Bring the chicken stock to a boil and stir in rice and butter. Return to a boil, reduce heat to low, cover and cook for 20 minutes without removing the lid. Remove from heat and let stand for 5 minutes.
• Fold rice and beans gently together and transfer to a serving dish. Serve garnished with cilantro.

VEGAN RED BEANS AND RICE

Steps:

• Place red beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight. Drain and rinse.
• Add celery, onion, bell pepper, and garlic to a blender and process until just shy of a puree.
• Add vegetable oil to a saucepan or stockpot over medium heat. Cook and stir vegetable mixture for 5 minutes. Add thyme, oregano, black pepper, cumin, and cayenne pepper. Cook, stirring regularly, for 2 minutes more.
• Add 6 cups water, the beans, liquid smoke, and bay leaves. Stir to combine and turn heat up to high. Bring to a boil, reduce heat to low, and let simmer until beans begin to fall apart, 2 to 3 hours.
• Bring remaining water and rice to a boil in another saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and water has been absorbed, 20 to 25 minutes.
• Pour most of the cooking liquid from the beans into a bowl and reserve. Remove bay leaves. Mash about 1/3 of the beans, adding as much of the reserved liquid as necessary to reach preferred thickness. Mix with the unmashed beans and season with salt. Serve beans over rice.

HEALTHY RED BEANS AND RICE

Steps:

• Put red beans in a large pot with enough water to cover by several inches. Soak 8 hours to overnight.
• Drain and rinse beans. Pour hot water into the pot. Add beans, sausage, onions, bell pepper, celery, cayenne pepper, salt, and bay leaf to the pot; stir. Place pot over medium heat, put a cover on the pot, and cook, stirring frequently, for 30 minutes.
• Reduce heat to medium-low and continue cooking at a simmer until the beans are tender, about 30 minutes more. Remove and discard bay leaf before serving.

RED BEANS AND RICE

Steps:

• Put the beans in a large bowl and add enough stock to cover by about 1 inch. Cover and refrigerate for 24 hours. (Water is not recommended for soaking the beans as it adds nothing to the flavor and does not soften the beans quite as well as stock does.)
• Add 1 tablespoon of the vegetable oil to a large saute pan over medium heat. Add the onions and cook until translucent, 2 to 3 minutes. Then add the celery and bell peppers, and cook until softened, slightly brown and giving off a pleasant aroma, about 3 minutes. Then add the seasoning meats and chopped garlic, and cook until browned, 4 to 5 minutes. Divide in half and reserve.
• Remove the beans from the refrigerator (they will have expanded nicely and their skins should be bursting by now). Add the beans and soaking liquid to a large stockpot, and add additional stock to cover the beans by several inches.
• Set the stockpot on the stove, bring it to a slight boil and reduce to a heavy simmer. Stirring vigorously, add the liquid smoke, Worcestershire sauce, granulated garlic, granulated onion, black pepper, brown sugar if using, bay leaves and half of the seasoning meat mixture. Simmer for 2 1/2 to 3 hours. (To get "New Orleans cream-style" beans, which are preferable, you can continue to simmer until the beans break down, about 1 hour more.) Season with salt, remove from the heat and let cool in the stockpot to room temperature. Refrigerate overnight. (The beans can be eaten after seasoning with salt, but refrigerating them overnight improves the flavor of the dish.)
• Remove the stockpot from the refrigerator and gently reheat on the stove, stirring in 1/2 cup stock to loosen up the coagulated bean mixture. When the beans reach a boil, reduce to a heavy simmer, stirring frequently as to not let the beans at the bottom of the pot burn. Taste and adjust the seasoning as desired.
• Heat the remaining 1 tablespoon vegetable oil in a small saute pan over medium heat. Add the andouille sausage and cook until brown on both sides, about 1 minute per side.
• Bring 3 cups water to a boil in a small stockpot. Add the rice, bring it back to a boil and cook for 3 minutes. Cover the stockpot, remove from the heat and let steam for 15 minutes. Remove the lid and transfer the rice to a small baking sheet to cool slightly.
• Reheat the remaining seasoning meat mixture. Divide the seasoning meat mixture, beans and andouille sausage among bowls, top with a scoop of rice, and sprinkle with the green onions and parsley. Serve with hot sauce and mustard.

LOW FAT RED BEANS AND RICE

Steps:

• Heat oil in a large nonstick skillet over med heat.
• Add the onions, garlic, and bacon.
• Cook, stirring often, for 6 minutes, or until lightly browned.
• Stir in the beans and rice.
• Cook for 10 minutes, or until the rice is lightly browned.
• Season with salt and pepper.

RED BEANS AND RICE

Steps:

• In a large skillet heat the vegetable oil over medium-high heat. Saute the onion, celery, green bell pepper, and garlic until tender. Add the smoked sausage, Neelys Dry Rub, thyme, salt and pepper. Saute for about 5 minutes then add the red beans, chicken stock and bay leaves. Let simmer uncovered on low for 1 1/2 hours. Stirring occasionally and adding water, if necessary.
• While the beans are cooking add all the ingredients for the rice to a small saucepan over medium heat. Cover and let cook for 15 minutes. Once the rice is cooked, let stand for 5 minutes. Serve with the red beans.

AUTHENTIC LOUISIANA RED BEANS AND RICE

Steps:

• Rinse beans, and then soak in a large pot of water overnight.
• In a skillet, heat oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes.
• Rinse beans, and transfer to a large pot with 6 cups water. Stir cooked vegetables into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 hours.
• Stir sausage into beans, and continue to simmer for 30 minutes.
• Meanwhile, prepare the rice. In a saucepan, bring water and rice to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve beans over steamed white rice.

LOW FAT RED BEANS AND RICE

Steps:

• Best when prepared the day before, as these directions instruct.
• Soak beans overnight in water to cover. Drain. Cook beans with ham soup base slowly for 3 hours. Near end of bean cooking time, saute yellow onions in olive oil until tender.
• Add remaining ingredients except seasoned salt & rice; cook slowly for 1.5 hours.
• Cool. Re-heat the next day and simmer for up to 1 hour [may need to add a little extra water if beans are too thick.] Add seasoned salt to taste.
• For thicker beans, remove a few beans from the pot, mash beans and return to pot.
• Serve over cooked rice.