Healthy Red Beans and Rice (low-fat)
Serves 6
Ingredients:
- 2 tsp olive oil
- 1/2 cup finely chopped onion
- 2 cloves garlic, crushed
- 1 small green pepper, diced
- 1/2 tsp crushed red pepper flakes
- 1 8 oz can no-salt-added tomato sauce
- 1 15 ounce can low-sodium or kidney beans, drained andrinsed
- 2 cups cooked whole grain rice
Preparation:
Heat oil on medium in large skillet. Sauté onions, garlic, and green pepper until softened. Sprinkle red pepper flakes over mixture. Stir. Add beans and tomato sauce. Simmer for 10 minutes. Stir in cooked rice. Cook for 2-3 minutes.
Per Serving: Calories 264, Calories from Fat 27, Total Fat 3g (sat 0.5g), Cholesterol 0mg, Sodium 372mg, Carbohydrate 44g, Fiber 8.5g, Protein 11.9g
Pictured with Low-Fat Cornbread
16 Servings
Ingredients:1 cup flour
- 1 cup of cornmeal
- 1 cup plain nonfat yogurt
- ¼ cup sugar
- 1 tsp baking soda
- ½ tsp salt
- 2 eggs beaten (* can replace with ½ cup egg substitute)
Preparation:
Preheat oven to 400° F
Combine all dry ingredients in a mixing bowl. Stir in eggs and yogurt. Stir only until blended. Pour into 8 x 8 inch baking pan (lightly greased or use cooking spray)
Bake for 20-25 minutes. Center of bread will spring back when pressed.
Per Serving: Calories 85, Calories from Fat 8, Cholesterol 23 mg, Sodium 164.2 mg, Total Carbohydrate 16.1g (Sugars 4g), Protein 3.0g.
