Showing You How To Give Up Sodium Without Giving Up Your Life
New Improved Red Beans
I've been experimenting with red bean recipes, picking and choosing ingredients and preparations from a number of different sources. I suppose purists will cringe if I say so, but what I was looking for was something similar to the beans served at Popeye's Fried Chicken outlets. This is my favorite so far, producing a nice "gravy", having just enough heat without being overpowering and just slightly sweet. Let me know what you think. If you would prefer some meat in your beans, you could add some of the Cajun Turkey Sausage.
1 lb Kidney Beans
6 c Water
3/4 c Green Bell Peppers,Chopped
1 c Green Onion,Chopped
1 c Onions,Chopped
1 ea Garlic,Minced
2 T Oil
1/4 c Flour
2 t Tabasco
1/2 t Worcestershire
2 t Brown Sugar
Black Pepper,To Taste
Cajun Seasoning,To Taste
Place beans in a large pot and cover with water. Add hot pepper sauce and worcestershire and allow to soak overnight. Place oil in a large skillet. Saute green pepper, onions and green onion until onions are soft. Add garlic, brown sugar and flour. Stir constantly over medium heat until browned, about 5-6 minutes. Add to pot with beans. Cook over low heat until beans are soft and mixture is thickened, 2-3 hours. Stir occasionally, adding water as needed. Add pepper and Cajun seasoning to suit your taste. Serve with white rice.
Yield: 8 Servings
Sodium Category: VeryLowSodium
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 8 Amount Per Serving |
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| Calories | 254 |
| Calories from Fat | 36 |
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| % Daily Values * | |
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Total Fat 4 gr Saturated Fat 1 gr Polyunsaturated Fat 2 gr Monounsaturated Fat 1 gr Cholesterol 0 mg Sodium 33 mg Potassium 901 mg Carbohydrates 42 gr Dietary Fiber 15.2gr Protein 14 gr |
6% 3% 0% 1% 23% 14% 61% |
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Vitamin A Vitamin C Calcium Iron |
3% 32% 10% 29% |
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* Percent Daily Values are based on a 2000 calorie diet |
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