Heart Healthy
Cook up both an authentic Southern favorite with a classic summertime vegetable on the stovetop. Enjoy a bit of heat in this dish without having to heat up the kitchen.
Print Recipe
Red Beans and Rice with Corn on the Cob
-
Prep Time
10
-
Cook Time
15
-
Servings
4
-
Serving Size:
1 cup red beans and rice mixture and 1 ear corn
Ingredients
Corn on the Cob
-
4 large ears of corn -
butter substitute spray -
pepper
Red Beans and Rice
-
1 cup rice -
2 teaspoons olive oil -
1/2 small white onion OR -
4 green onions -
4 cloves garlic OR -
2 tsp. garlic -
1 can kidney beans -
1/2 tsp. Cajun seasoning -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
Corn on the Cob
-
Bring a large pot of water to a boil over high heat. Cook the corn, covered, for 5 minutes. Drain and rinse under cold water. -
Transfer the corn to a baking sheet. Gently pat dry with paper towels. Lightly spray the corn with cooking spray. Sprinkle with the pepper. Serve the corn with the red bean and rice mixture.
Red Beans and Rice
-
Prepare the rice using the package directions, omitting the salt and margarine. -
Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 minutes, or until soft, stirring occasionally. Stir in the garlic. Cook for 1 minute. Stir in the beans, seasoning blend, and pepper. Cook for 3 to 5 minutes, or until heated through, stirring occasionally. -
Stir the rice into the bean mixture.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 413 | |
|---|---|---|
| Total Fat | 4.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 29 mg | |
| Total Carbohydrate | 83 g | |
| Dietary Fiber | 8 g | |
| Sugars | 11 g | |
| Protein | 15 g | |
Dietary Exchanges
5 1/2 starch, 1/2 lean meat
-
Prep Time
10
-
Cook Time
15
-
Servings
4
-
Serving Size:
1 cup red beans and rice mixture and 1 ear corn
Ingredients
Corn on the Cob
-
4 large ears of corn -
butter substitute spray -
pepper
Red Beans and Rice
-
1 cup rice -
2 teaspoons olive oil -
1/2 small white onion OR -
4 green onions -
4 cloves garlic OR -
2 tsp. garlic -
1 can kidney beans -
1/2 tsp. Cajun seasoning -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
Corn on the Cob
-
Bring a large pot of water to a boil over high heat. Cook the corn, covered, for 5 minutes. Drain and rinse under cold water. -
Transfer the corn to a baking sheet. Gently pat dry with paper towels. Lightly spray the corn with cooking spray. Sprinkle with the pepper. Serve the corn with the red bean and rice mixture.
Red Beans and Rice
-
Prepare the rice using the package directions, omitting the salt and margarine. -
Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 minutes, or until soft, stirring occasionally. Stir in the garlic. Cook for 1 minute. Stir in the beans, seasoning blend, and pepper. Cook for 3 to 5 minutes, or until heated through, stirring occasionally. -
Stir the rice into the bean mixture.
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