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The Recipe Instructions |
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Ingredients
2 tsp oil
1 cup chopped celery
1 medium onion, chopped
1 small red or green bell pepper, chopped
2 jalapeno peppers, seeded and finely, chopped
16 oz no salt added tomato sauce
15 1/2 oz can red beans, rinsed
15 oz can black beans, rinsed
14 1/2 oz can vegetable broth
1/2 cup uncooked long grain rice
1/2 tsp hot red pepper sauce
Directions
Heat oil in large saucepan or Dutch oven over medium heat until hot.
Add celery, onion, bell and chile peppers; cook and stir 6-8 minutes
or until tender. Add remaining ingredients; mix well. Bring to a
boil. Reduce heat; cover and simmer 20 minutes or until rice is
tender.
Per serving: 340 cal., 14g pro., 63g carb., 11g fiber, 4g fat, omg
chol., 690mg sod., 990mg pot., 3 starch, 1 lean meat and 2 1/2
vegetable exchanges.
Fast and Healthy Jan/Feb 95 Typed by Carolyn Shaw 1-95
Servings: 4
Diet Creole Style Beans & Rice Recipe brought to you by Diet Recipes To-Go
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Foods rich in lycopene (includes water melon, red peppers & tomatoes) The chemical lypcopene is a non-synthetic compound used to color foods and part of the carotenid family. It is the agent responsible for the vivid red color of a good number of food types. Unlike most other nutrients, it is not damaged during the cooking process, but is truly improved by going through the cooking process. . Its main health contribution is that it serves as an antioxidant and appears to be an asset in the fight to reduce the risks of cancer. It is the most powerful carotenoid quencher of singlet oxygen, which is associated with aging of the skin. It's also thought by many researchers to hamper the development of diseases affecting arterial blood vessels. |