See Also: Cajun Red Beans and Rice(recipes)
Cajun Catfish with Red Beans and Rice(recipes)
Cajun-Style Beef and Beans(recipes)
Cajun Sausage and Rice(recipes)
Jambalaya Stir-Fry on Cajun Rice(recipes)
Cajun Spiced Veal Cutlets with Broccoli Rice(recipes)
Two Beans and Rice(recipes)
Red Beans & Rice(recipes)
Red Beans and Rice(recipes)
Creole Red Beans and Rice(recipes)

Cajun Red Beans and Rice (recipes)


Cajun Red Beans and Rice

Prep and Cook Time: 28 minutes

Yield: Makes 4 servings

This updated version of the traditional Cajun red beans and rice, using reduced fat ham, has retained its spicy character. Beans, which are extremely low in fat, contain significant amounts of soluble fiber. This type of fiber may lower LDL cholesterol and blood sugar levels.





Ingredients:



1cup converted white rice

1can (15 ounces) red kidney beans, rinsed and drained

1/2cup cubed 96% fat-free ham

1-1/2cups water

1can (about 14 ounces) fat-free reduced-sodium chicken broth

1/4cup tomato paste

1bay leaf

1teaspoon Cajun seasoning

1/8teaspoon ground red pepper

1/2teaspoon olive oil

1medium green bell pepper, chopped

3/4cup chopped onion

3/4cup sliced celery

Hot pepper sauce (optional)









Preparation:





1.Combine rice, beans, ham, water, chicken broth, tomato paste, bay leaf, Cajun seasoning and red pepper. Bring to a boil. Reduce heat to low; cover and simmer 15 minutes.2.Meanwhile, heat oil in medium skillet over medium heat until hot. Add green pepper, onion and celery. Cook and stir 5 minutes; add to rice mixture. Continue to simmer 10 minutes or until rice is tender and flavors have blended. If mixture becomes dry, add small amount of water. Remove bay leaf and serve with hot pepper sauce.









Nutritional Information:







Serving Size:







Fiber

9 g







Carbohydrate

66 g







Cholesterol

5 mg







Saturated Fat









Total Fat

3 g







Calories from Fat

7 %







Calories

335







Protein

17 g







Sodium

611 mg









Dietary Exchange:







Meat

1/2







Vegetable

1







Starch

4