Wednesday, December 8, 2010

Cajun Red Beans and Rice


1 tbsp Olive oil (or you could use a little bit of water)
1 onions, chopped
2 cloves garlic, minced
1 tbsp Cajun seasoning
1/4 tsp each salt, and pepper
1-1/3 cups long-grain rice
1 sweet green pepper, chopped
2 cans cans (each 19 oz)red kidney bean, drained and rinsed
2 cups vegetable stock
1/2 tsp hot pepper sauce
1 cup corn kernels
2 tbsp minced fresh parsley


In large saucepan, heat oil over medium heat; fry onion, garlic, Cajun

seasoning, salt and pepper until softened, about 4 minutes.

Add rice, green pepper and kidney beans; stir to coat. Add stock, hot pepper

sauce and 1 cup (250 mL) water; bring to boil. Reduce heat to medium-low; cover

and simmer until rice is tender and liquid is absorbed, about 20 minutes.

With fork, gently stir in corn; heat through. Sprinkle with parsley.

Nutritional Info
makes 4 servings

Per serving:
cal 515
pro 19 g
total fat 5 g
sat. fat 1 g
carb 99 g
fibre 17 g
chol 0 mg
sodium 1.225 mg

No comments:

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.