Spice up your senses with this authentic and flavorful New Orleans’-style dish. Beans, which are an excellent source of fiber (supplying 12-14 grams per cup), also provide essential minerals like potassium and iron, plus folate – an important cancer-fighting B-vitamin. Combine this hearty side with a tossed green salad for a filling and wholesome meal.
Ingredients:
2 tsp. olive oil
1/2 large onion, chopped
1/2 red or green bell pepper, diced
1 small stalk of celery, diced
3 large garlic cloves, minced
1/4 tsp. dried thyme, crumbled
1 Tbsp. paprika
1/2 Tbsp. oregano
1/4 tsp. cayenne pepper
2 cups canned red kidney beans, rinsed and drained (or better still, fresh kidney beans which have been cooked ahead of time)
1 1/2 cups fat free, msg-free reduced-sodium chicken broth
2 cups brown rice
Pinch of freshly ground black pepper
Option: vegetarians can substitute the chicken broth with vegetable broth, or for a richer flavor try reduced-sodium tomato sauce.
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
Instructions:
1. Heat the oil in a heavy saucepan over medium heat. Add the onion, bell pepper and celery and sauté for 4 minutes. Stir in the garlic, thyme and spices and cook until the vegetables are tender, about 2-3 minutes.
2. Add the beans and broth. Simmer gently, uncovered, over low heat until the beans are creamy, 15-20 minutes (make sure not to overcook them). Serve the beans over brown rice.
Makes 6 servings.
Per serving: Per serving: 170 calories, 2.5 g total fat (0 g saturated fat), 29 g carbohydrate, 6 g protein, 5 g dietary fiber, 140 mg sodium
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