New Orleans Red Beans and Rice

Red beans and rice is one of the best-known dishes to come out of Louisiana. The pairing of ham and beans creates a delicious gravy that flavors every kernel of rice. Legend has it that the musician Louis Armstrong signed correspondence "red beans and ricely yours" because he so loved this dish.
New Orleans Red Beans and Rice
New Orleans Red Beans and Rice

PREP TIME

15

minutes

TOTAL TIME

35

minutes

SERVINGS

6

servings

PREP TIME

15

minutes

TOTAL TIME

35

minutes

SERVINGS

6

servings

Ingredients

  • 1

    cup brown rice

  • 2

    tsp healthy oil

  • 1

    onion, chopped

  • 1

    green bell pepper, seeded and chopped

  • 3

    garlic cloves, minced

  • 1

    (1-lb) boneless ham steak, trimmed of all visible fat and cut into 1/4 inch pieces

  • 1

    (15-1/2 oz) can red kidney beans, rinsed and drained

  • 1

    tsp Cajun seasoning

  • 1/2

    cup reduced-sodium chicken broth

Directions

Cook the rice according to package directions, omitting any fat. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper and garlic; cook, stirring occasionally, until softened, 3-4 minutes. Add the ham and cook, stirring occasionally, until it starts to brown, 4-5 minutes. Add the beans and Cajun seasoning; cook, stirring occasionally, until heated through, 1-2 minutes. Add the broth and cook until the liquid is almost completely absorbed, about 2 minutes. Serve over the rice. Per serving (1/2 cup bean mixture with 1/2 cup rice): 297 cal, 7g fat, 2g sat fat, 0g trans fat, 40 mg chol, 8611 mg sod, 36g carb, 6g fib, 22g prot, 41 mg calc. (makes 6 servings) **PLAN AHEAD: Double the bean mixture and refrigerate half in an airtight container up to 3 days for another meal. When ready to serve, spoon the mixture over 3 cups cooked whole wheat couscous (you'll reduce the per-serving POINTS value by 1).

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