Recipes

Meatless Monday: Red Beans and Rice With Corn on the Cob

Whip up an authentic Southern favorite in your own kitchen. This classic dish is full of Cajun seasoning. Including prep time, it takes only 25 minutes!
Red Beans and Rice With Corn on the Cob
Red Beans and Rice
1 cup uncooked rice
2 teaspoons extra virgin olive oil
4 clove garlic (chopped) or 2 teaspoons jarred, minced garlic
kidney beans, red beans, black beans, pinto beans or black-eyed peas
1/2 teaspoon salt-free Cajun seasoning
1/4 teaspoon black pepper
1/2 small white onion (thinly sliced) or 4 scallions (sliced)
Corn on the Cob
4 large ears of corn
pepper
butter substitute spray or soft margaine (optional)
Red Beans and Rice: Cook rice to package directions. While rice cooks, heat oil in skillet over medium heat. Add onions and cook 2 minutes, stirring occasionally. Add garlic and cook for 1 minute. Add beans, seasoning and pepper. Cook until heated through, 3 to 5 minutes, stirring occasionally. Add rice to bean mixture.
Corn on the Cob: Removing the husks, pull off the silky threads and cut out any blemishes with a pointed knife. Bring a large pot of water to a boil. Add the corn, cover and cook 5 minutes. Drain and cut into halves, if desired. Season to taste with butter substitute spray or soft margarine and pepper. Serves 4
Nutritional Analysis—Calories: 413; fat: 4.5g; sodium: 29mg; fiber: 8g; sugars: 11g; protein: 15g
From American Heart Association News

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