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Low-Fat Red Beans, Ham and Rice Recipe

 

Ingredients

Servings: 12 | Preparation Time: 20 minutes

 

1 lb dried red beans

1 Tbsp olive oil

2 1/2 cups chopped celery

2 cups diced onion

1 cup sliced green onion

1 cup chopped bell pepper

4 cloves garlic, minced

6 oz diced, cooked, lean ham

1/2 tsp cayenne pepper

1 tsp sage

1/2 tsp pepper

1 tsp hot pepper sauce (optional)

2 bay leaves

2 qt water

4 cups hot cooked rice

 

Nutrition Facts

 

Exchanges/Choices:

2 1/2 Starch

1 Very Lean Meat

 

Calories 240

   Calories from Fat 22

Fat 2g

    Saturated Fat 1g

Cholesterol 8mg

Sodium 214mg

Carbohydrate 41g

    Dietary Fiber 7g

    Sugar 8g

Protein 14g

Cooking Methods

  1. Sort and wash the beans and place them in a large pot.

  2. Cover with water 2 inches above the beans; let soak for 8 hours. Drain. Heat the oil in a large stockpot over medium-high heat. Add the celery, onion, green onion, bell pepper, and garlic and saute until tender.

  3. Add the remaining ingredients except the rice and cook, uncovered, over medium heat for 1 - 1 1/2 hours, stirring occasionally.

  4. Remove the bay leaves and serve over rice.

Fun Facts / Cooking Tips

This healthy diabetic meal is low in fat, and low in cholesterol, it is also a Southern favorite dish. If you love spicy food, add heat, more hot pepper sauce to taste. Many Southerners compete to see who can handle the most heat. If you are brave, try different hot sauces, such as jalapeno or fiery green sauce!

 

 

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