Red Beans & Rice

If you’ve spent any amount of time south of the Mason-Dixon Line, you’re probably familiar with Red Beans and Rice. What you may not know is, besides being delicious, its a very healthy dish! Cook up this tasty staple the next time you’re wondering what to serve up for a spicy, great dinner!

And remember, Red Beans and Rice is (to many) as tasty or better when cold out of the fridge the next day. Don’t turn your nose up to THESE healthy leftovers!

What you’ll need:

1 cup white rice, uncooked
1 can (15 ounces) red kidney beans, drained and rinsed
½ cup 96% fat-free ham, cubed
1 ½ cups water
1 can (14 ounces) fat-free reduced-sodium chicken broth
¼ cup tomato paste
1 teaspoon Cajun seasoning
1/8 teaspoon ground red pepper
½ teaspoon olive oil
1 medium green bell pepper, chopped
¾ cup onion, chopped
¾ cup sliced celery


Step 1. Combine rice, beans, ham, water, chicken broth, tomato paste, Cajun seasoning and red pepper in a large pot. Bring to a boil.

Step 2. Reduce heat to low, cover and simmer for 15 minutes.

Step 3. Heat oil in medium skillet over medium heat until hot.

Step 4. Add bell pepper, onion and celery.

Step 5. Sauté for 5 minutes.

Step 6. Add vegetables to rice mixture and simmer for 10 minutes or until rice is tender.

And here’s a tip: If the vegetable/rice mixture should become dry, add a small amount of water. And add a little hot pepper sauce if you’re hankerin’ for something a little more spicey. Enjoy!

This should make 4 servings. Per Serving:

Calories: 335
Fat: 3 g
Cholesterol: 5 mg
Sodium: 611 mg
Carbohydrates: 66 g
Protein: 17 g