2 ts Vegetable oil
4 oz Low-salt diced ham
— (optional) 1 c Diced onion
1/2 c Diced green bell pepper
1/2 c Diced celery
2 ts Minced garlic
1 t -Minced jalapeno pepper
-OR up to… 3 ts Minced jalapeno pepper
8 oz Canned red kidney beans
— rinsed and drained 1/2 c Tomato juice
-OR- mixed vegetable juice 1/2 ts Dried oregano
2 c Cooked white rice — hot
2 tb Chopped scallions
2 tb Minced parsley
“A lightening-quick version of the classic, this cooks in the time it takes to boil the rice. Hot sauce, please?” In a medium nonstick skillet, heat oil over medium heat; add ham (if using), onion, bell pepper, celery, garlic and jalapeno pepper. Cook, stirring constantly, until vegetables are soft, about 5 minutes. Add beans, tomato juice, oregano and 1/4 cup of water. Bring to a boil; reduce heat to low and simmer uncovered for 10 minutes. Spoon bean mixture over hot cooked rice, sprinkle with scallions and parsley to garnish, and serve. Each serving (generous 1/2 cup bean mixture with ham and 1/2 cup rice) provides: * 1/2 FA, 1-1/4 V, 2 P, 1 B Per serving (with ham): * 281 cal, 14 g pro, 47 g car * 4 g fat: 2 g poly, 1 g mono, 1 g sat * 480 mg sod, 14 mg chol
Each serving (1/2 cup) without ham provides: * 1/2 FA, 1-1/4 V, 1 P, 1 B
Per serving (without ham): * 250 cal, 9 g pro, 46 g car * 3 g fat: 2 g poly, 1 g mono, 0 g sat * 247 mg sod, 0 mg chol Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias