Rice and beans are staples in so many cultures. Here’s a variation on a classic from America’s South. It’s a one skillet meal that’s easy to make.
Makes 4-6 servings
½ pound 92% lean ground beef
½ small onion, chopped
1 clove garlic, minced
1 cup chopped celery
1 (14-ounce) cans low-salt broth
¼ teaspoon crushed red pepper
¾ cup uncooked long-grain rice
1 (15.8-ounce) can black-eyed peas, rinsed and drained
Cook ground beef in a large skillet until browned; drain. Add onion, garlic and celery and cook 5 minutes or until tender. Add broth and crushed red pepper; bring to a boil. Add rice; cover and simmer 20 minutes or until rice is tender. Add black-eyed peas and cook 10 more minutes or until heated and liquid is absorbed.
Tips: If you like less spice, cut the crushed red pepper to ⅛ teaspoon. To increase fiber exchange brown rice for white and prepare per package directions before adding to mixture. To reduce the fat content to 2.6 gm then replace 92% with 96% lean ground beef.
Nutrition information per serving: 318 calories, 4.8 gm fat (1.6 gm is saturated), 19.5 gm protein, 47.6 gm carbohydrate, 4.7 gm fiber, 30 mg cholesterol, 4.7 gm iron, and 802 mg sodium. Equivalent to: 3 grain, 2 protein portions
Source: Laura’s Favorite Recipes @ www.laurasleanbeef.com