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Red Beans and Rice I

 

14

Yield

6

servings

Prep

20

min

Cook

2

Ready

170

min

Low Fat, Low in Saturated Fat, Trans-fat Free, High Fiber
 

Ingredients

1 pound red beans
1 pound ham
seasoning meat with fat
3 quarts water
*
2 cups onions
chopped
½ cup scallions, spring or green onions
¼ cup parsley leaves
chopped
6 each garlic cloves
chopped
1 teaspoon salt
¼ teaspoon black pepper
*
teaspoon cayenne pepper
*

Directions

NOTE: Tony's Seasoning may be added for extra taste.

Place washed beans, ham, onions and water in a 4 quart microwave-safe casserole.

Cover; cook on HIGH in microwave for 2 and ½ hours, stirring occasionally and adding more water.

Stir in green onions, parsley, garlic and seasonings.

Cook on MEDIUM for 1 hour. Serve over Rice. NOTE: To save cooking time, set the beans in a pot of water overnight. Then add all ingredients and cook about half as long. Use your judgement on cooking time.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 226g (8.0 oz)
Amount per Serving
Calories 18714% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 40mg 13%
Sodium 1487mg 62%
Total Carbohydrate 7g 7%
Dietary Fiber 6g 25%
Sugars g
Protein 40g
Vitamin A 7% Vitamin C 21%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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