Cajun Red Beans and Rice

Cajun Red Beans and Rice 250 Author: Canadian Living Credits: Cajun Red Beans and Rice 250

Large bags of rice are not only cheaper than smaller packages but also can be kept in the pantry for months.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 tablespoon Cajun seasoning
  • 1/4 teaspoon each salt and pepper
  • 1 1/3 cup long-grain rice
  • 1 sweet green pepper chopped
  • 2 cans red kidney beans drained and rinsed
  • 2 cups vegetable stock
  • 1/2 teaspoon hot pepper sauce
  • 1 cup corn kernels
  • 2 tablespoons minced fresh parsley

Method

In large saucepan, heat oil over medium heat; fry onion, garlic, Cajun seasoning, salt and pepper until softened, about 4 minutes.

Add rice, green pepper and kidney beans; stir to coat. Add stock, hot pepper sauce and 1 cup (250 mL) water; bring to boil. Reduce heat to medium-low; cover and simmer until rice is tender and liquid is absorbed, about 20 minutes.

With fork, gently stir in corn; heat through. Sprinkle with parsley.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1225 mg
  • Protein 19 g
  • Calories 515.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 99 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 59.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 9.0
  • Vitamin C 50.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Cajun Red Beans and Rice

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