Mcdougall cajun red beans & rice

Yield: 4 Servings

Measure Ingredient
½ cup Water
1 \N Onion, chopped
1 \N Green pepper, chopped
2 bunches Scallions, chopped
2 \N Cloves garlic, minced
1 \N 8 ounce can tomato sauce
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
½ teaspoon Ground oregano
1 \N Bay leaf
1/16 \N To 1/8 teaspoon cayenne
\N \N Pepper
½ \N To 1 1/2 teaspoons Tabasco
\N \N Sauce
1 each Fresh ground pepper to
\N \N Taste
4 cups Cooked small red beans (3_15
\N \N Oz cans, drained and rinsed)

Place water in a large saucepot with the onion, green pepper, scallions and garlic. Cook, stirring occasionally, over low heat for 10 minutes. Add remaining ingredients. Cook, covered, over low heat for 20 minutes. Remove bay leaf. Serve over brown rice.

Hint: This is very spicy if you use the maximum amount of cayenne and Tobasco. Use the lesser amount to begin with and add more if your taste buds permit.

From: The McDougall Newsletter vol. 8 no. 6 November/December 1994 Source: Preparation Time: 20 minutes (need cooked beans) Cooking Time: 30 minutes

Posted by The McDougall Newsletter vol. 8 no. 6 November/December 1994 to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@... using MMCONV. Archived through kindness of Karen Mintzias, km@....


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