ChefMD

Red Beans and Brown Rice

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Preparation Time: 15 minutes
Cooking Time: 23 minutes
Servings: 4
Calories: 302 per serving
Percent from Fat: 15%
Cusine: Cajun
Course: Dinner
Diet: Vegan, Vegetarian, Gluten Free
Food as MedicineSM Ingredient: Brown rice

Food as MedicineSM Tip

Just two one-cup servings of brown rice or other whole grain per week help improve the body's ability to absorb calcium and control weight. In a 12-year study of 74,000 women, those who ate more whole grains weighed less than women who ate fewer fiber-rich foods.

Culinary Taste Tip

Feel free to fiddle with this recipe and fine tune it to your taste. Adzuki beans are a great substitution for the red beans, and fresh flat leaf parsley can be used instead of thyme. Amount of hot sauce used can be less or lots more!

Culinary Technique Tip

To save time, use fully cooked brown rice such as Uncle Ben's or Trader Joe's brands. Fluffy fully cooked rice ready in about 90 seconds. Just add to the skillet!

Ingredients

1 (16 ounce) can no-salt-added red beans, such as Eden brand, rinsed, drained
2 teaspoons chipotle hot sauce, such as Tabasco
1 tablespoon extra virgin olive oil
1 cup chopped white onion
1 each: large red and green bell pepper, cut into ½-inch chunks
1 cup thinly sliced organic carrots (2 medium carrots)
1 (14½ ounce) can fire roasted diced tomatoes, undrained
½ cup water or vegetable broth
2 teaspoons file powder
2 cups cooked brown rice
½ teaspoon coarse sea salt or kosher salt
¼ cup chopped fresh thyme


Preparation

Combine beans and hot sauce in a medium bowl; set aside. Heat oil in a large deep skillet over medium heat. Add onion; sauté 5 minutes. Add bell peppers and carrots; sauté 5 minutes. Add tomatoes and water; cover and simmer 6 to 8 minutes or until vegetables are tender. Stir in bean mixture and file powder; simmer uncovered 5 minutes. Spoon rice into four shallow bowls; top with bean mixture, salt and thyme.

Substitutions

Adzuki beans may replace the red beans and chopped fresh flat leaf parsley may replace the thyme.

Nutritional Analysis

Total fat (g): 5.18. Fat calories (kc): 45.14. Cholesterol (mg): 0. Trans fatty acids (g): 0. Saturated fat (g): 0.75. Polyunsaturated fat (g): 0.94. Monounsaturated fat (g): 2.84. Fiber (g): 10.37. Carbohydrates (g): 53.79. Sugars (g): 10.23. Protein (g): 10.22. Sodium (mg): 537.64. Calcium (mg) 96.42.

Comments on Red Beans and Brown Rice

From: goodhealth

This sounds like something that is good to help my problem with cholesterol. I have enjoyed reading and receiving the recipes.

Thanks a million....

From: fiorilla

What is file powder?

From: mdbliss

Gumbo file powder is a necessity for cooking authentic Cajun cuisine. Quite simply, gumbo file powder is the powdered leaves of the sassafras tree.

From: Leigh1962

This is very good. I wasn’t able to find file powder at our local markets, but was able to find it from The Spice House online and ordered the spice for this dish. I will make this again.

From: lifejoy

I too can not find file powder at any of our markets.. and we have specialty markets too..

Is there anything I can substitute?

From: KimB

Instant rice... really???

From: Sami

How many calories does this contain?

From: lauren73

Just tried this recipe with a twist I added cooked and diced chicken breast when I added the beans...delicious...this will be a staple of mine. This was my first time using file' powder I loved the flavor it added.

From: slcash

I recently cooked this recipe and found it to be fantastic and full of flavor. Not finding the "red beans" except for dried, I decided to prepare these rather than use canned kidney beans as a substitute. I used the juice from the cooked beans for my water or vegetable broth ingredient.

From: lprice527

FROM:LAURA thank you for this recipe i will make it look very good

From: marybridge

Prepared this last night for dinner and it was delicious! I love the variety in Chef MD recipes. These are quickly replacing many of my old traditional standby recipes. I can feel the difference in the fit of my clothing and it's an added bonus knowing you are doing something really great for your health. Thank you Dr. LaPuma

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