* Exported from MasterCook *
Low-Fat Louisiana Beans & Rice (high fiber)
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Beans 8 Points Per Serving
Amount Measure Ingredient -- Preparation Method
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1 pound dried red beans -- soaked overnight and drained
6 cups water
2 cups onion -- finely chopped
3 cloves garlic -- crushed
1 cup green pepper -- finely chopped
3 teaspoons chili powder
2 teaspoons cayenne
1/4 teaspoon oregano
1/4 teaspoon cumin
1 teaspoon salt -- or to taste
1/2 teaspoon black pepper -- or to taste
1 bunch parsley -- finely chopped
8 ounces tomato sauce
1 tablespoon worcestershire sauce
3 cups cooked brown rice
Combine the drained beans, water, onion and garlic in a large pot. Bring to a boil
for 12 minutes.
Reduce heat and simmer for one hour. Add remaining ingredients except for rice
and parsley.
Stir to mix pepper, tomato sauce, worcestershire and spices with beans. Simmer an
additional 1-1.5 hours until beans are tender and liquid is thick.
Spoon beans over rice and sprinkle with additional chili powder and cumin, if
desired.
Description:
"8 Points Per Serving"
Source:
"Dancer"
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Per serving: 414 Calories (kcal); 2g Total Fat; (4% calories from fat); 22g Protein;
80g Carbohydrate; 0mg Cholesterol; 656mg Sodium
Food Exchanges: 4 1/2 Grain Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates