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Aunt Nancy's Cajun Rice and Beans Recipe

Aunt Nancy's Cajun Rice and Beans Recipe

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Ingredients:

Serving

3 garlic cloves, minced
1 red onion, chopped
3/4 cup chopped tomato
1 small green peppers or 1 small red pepper, diced
3/4 cup frozen corn kernels
1 large bay leaf
1/4 cup fresh parsley, chopped
1/4 tsp salt
1/4 tsp crushed red pepper flakes
1/4-1/2 tsp black pepper
1 cup water
1 (19 1/2 oz) can kidney beans, drained and rinsed (2 cups)
1 1/2 cups brown rice
2 2/3 cups water or 2 2/3 cups vegetable broth
1/4 cup green onion, finely chopped (optional)

Directions:

Put the rice and 2 2/3 cups water or broth in a pot, and bring to a boil. Reduce heat to low, cover and simmer about 30 minutes.
Meanwhile, prepare the other ingredients. After rice has been cooking 15-20 minutes, continue as follows.
In a skillet, soften the onion and garlic in a little water.
Stir the next 8 ingredients into the skillet (tomato to pepper). Add the water and bring to a boil. Reduce heat and simmer 5 minutes.
When no water is left on the rice and it's just beginning to stick, remove from the heat and let it stand covered. This is important, to allow it to dry and fluff up a bit before serving.
Slightly mash half of the beans. Stir them all into the skillet. Cook partially covered, stirring often, for 10 minutes. Discard bay leaf.
Serve over rice, garnished with green onions if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	190.46 Kcal (797 kJ)
Calories from fat	13.09 Kcal
		% Daily Value*
Total Fat	1.45g	2%
Sodium	117.85mg	5%
Potassium	303.22mg	6%
Total Carbs	39.7g	13%
Sugars	2.77g	11%
Dietary Fiber	3.93g	16%
Protein	4.59g	9%
Vitamin C	18.7mg	31%
Iron	1.1mg	6%
Calcium	38.8mg	4%

Amount Per 100 g
Calories	71.2 Kcal (298 kJ)
Calories from fat	4.9 Kcal
		% Daily Value*
Total Fat	0.54g	2%
Sodium	44.06mg	5%
Potassium	113.36mg	6%
Total Carbs	14.84g	13%
Sugars	1.04g	11%
Dietary Fiber	1.47g	16%
Protein	1.72g	9%
Vitamin C	7mg	31%
Iron	0.4mg	6%
Calcium	14.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.1

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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