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Lighter Cajun Red Beans and Rice Recipe

Lighter Cajun Red Beans and Rice Recipe

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Ingredients:

Serving

1 large onion, chopped
2 garlic cloves
30 oz canned red kidney beans, rinsed and drained
8 oz low-sodium tomato sauce
2 green bell peppers or 2 green capsicum or 2 red bell peppers or 2 red capsicums, chopped
1 tsp dried oregano
1 tsp dried thyme
1 tsp hot pepper sauce
2 cups brown rice
1/3 cup fresh chives (for garnish

Directions:

Cook the rice according to the package directions. (I allowed 50 minutes of cooking time, which allows plenty of time to do the advance preparation of the vegetables.).
Meanwhile, coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
Add the onion and garlic and cook, stirring, for 5 minutes, or until tender.
Stir in the beans, tomato sauce, bell peppers (or capsicum), oregano, thyme, and hot pepper sauce.
Bring to a boil. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the flavors are blended.
Serve the beans over the rice.
Garnish with the chopped chives or scallions.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	424.65 Kcal (1778 kJ)
Calories from fat	27.47 Kcal
		% Daily Value*
Total Fat	3.05g	5%
Sodium	330.18mg	14%
Potassium	742.76mg	16%
Total Carbs	85.65g	29%
Sugars	6.49g	26%
Dietary Fiber	15.58g	62%
Protein	16.59g	33%
Vitamin C	49.8mg	83%
Vitamin A	1mg	33%
Iron	21.4mg	119%
Calcium	113.4mg	11%

Amount Per 100 g
Calories	136.41 Kcal (571 kJ)
Calories from fat	8.82 Kcal
		% Daily Value*
Total Fat	0.98g	5%
Sodium	106.06mg	14%
Potassium	238.6mg	16%
Total Carbs	27.51g	29%
Sugars	2.08g	26%
Dietary Fiber	5g	62%
Protein	5.33g	33%
Vitamin C	16mg	83%
Vitamin A	0.3mg	33%
Iron	6.9mg	119%
Calcium	36.4mg	11%

* 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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