FW: [C-F] WEIGHT WATCHERS RED BEANS AND BROWN RICE

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Subject: [C-F] WEIGHT WATCHERS RED BEANS AND BROWN RICE

Date:

Fri, 15 Jun 2012 11:06:07 -0500

WEIGHT WATCHERS RED BEANS AND BROWN RICE

Yield: 1 quart (6 servings)

Source: The New Family Cookbook for People with Diabetes

via The All_Around_Cooking list on Yahoogroups

1/2 cup uncooked brown rice

1 slice bacon, diced

1 cup chopped onion

1/2 cup diced celery

1/2 cup diced green bell pepper

One 15-ounce can dark red kidney beans, undrained

1/4 to 1/2 teaspoon hot pepper sauce

1/8 teaspoon freshly ground pepper

In a small pot, bring the rice and 1-1/2 cups water to a boil; cover and

simmer until the water is absorbed, about 45 minutes. Set aside.

In a large skillet, cook the diced bacon, onion, celery, and green pepper

over low heat, about 10 minutes.

Add the undrained canned beans, pepper sauce, and ground pepper.

Bring to a boil; cover and simmer 5 minutes.

Add the cooked rice and mix lightly, adding a little water if the mixture

is

too dry.

Nutritional Information Per Serving (2/3 cup):

Calories: 154, Fat: 3g, Cholesterol: 3 mg, Sodium: 293 mg,

Carbohydrate: 27g, Dietary Fiber: 4g, Sugars: 4g, Protein: 6g

Diabetic Exchanges: 2 Starch

3 pts