Yield: 4 Servings
Measure | Ingredient |
---|---|
2 teaspoons | Vegetable oil |
4 ounces | Low-salt diced ham (optional) |
1 cup | Diced onion |
½ cup | Diced green bell pepper |
½ cup | Diced celery |
2 teaspoons | Minced garlic Minced jalapeno pepper OR up to... |
3 teaspoons | Minced jalapeno pepper |
8 ounces | Canned red kidney beans rinsed and drained |
½ cup | Tomato juice OR- mixed vegetable juice |
½ teaspoon | Dried oregano |
2 cups | Cooked white rice; hot |
2 tablespoons | Chopped scallions |
2 tablespoons | Minced parsley |
"A lightening-quick version of the classic, this cooks in the time it takes to boil the rice. Hot sauce, please?" In a medium nonstick skillet, heat oil over medium heat; add ham (if using), onion, bell pepper, celery, garlic and jalapeno pepper. Cook, stirring constantly, until vegetables are soft, about 5 minutes. Add beans, tomato juice, oregano and ¼ cup of water. Bring to a boil; reduce heat to low and simmer uncovered for 10 minutes.
Spoon bean mixture over hot cooked rice, sprinkle with scallions and parsley to garnish, and serve.
Each serving (generous ½ cup bean mixture with ham and ½ cup rice) provides: * ½ FA, 1-¼ V, 2 P, 1 B Per serving (with ham): * 281 cal, 14 g pro, 47 g car * 4 g fat: 2 g poly, 1 g mono, 1 g sat * 480 mg sod, 14 mg chol
Each serving (½ cup) without ham provides: * ½ FA, 1-¼ V, 1 P, 1 B
Per serving (without ham): * 250 cal, 9 g pro, 46 g car * 3 g fat: 2 g poly, 1 g mono, 0 g sat * 247 mg sod, 0 mg chol Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias