Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Red beans and ricely yours."
-
Louis Armstrong, Musician
The refrigerator light goes on...
This recipe was a challenge not so much because of the amount of fat that many Creole recipes have in them but because of the amount of salt. The first concern was the sausage. A number of variations of ham and sausage were tried but the Healthy Choice and Healthy Ones are widely available products with only 480 mg of sodium and 2.5 grams of fat in 2 ounces. You may be able to find similar products at your grocery -- look for the American Heart Association “Heart Check” Symbol. Sometimes locally made is a great choice. Comparing packages is the key and in one case the local brand also had less fat and salt coming very close to the "healthy" versions.
The other issue was seasoning. There are countless recipes for Creole seasoning but most of us don’t have the time and will choose one off of the shelf at the store. The ones made in Louisiana are the key -- Chef Paul Prudhomme’s and Tony Chachere’s are GREAT products! The McCormick is the national brand with the lowest amount of sodium and has great flavor, but if you use this one don’t add any salt.
Lastly, there is the issue of the beans. Most canned beans have a lot of salt in them. There are versions without salt and you could use them in place of soaking and cooking dried beans. Rinse them well before adding them to the pot. A great alternative is frozen kidney beans. I stumbled across a product by a company called Pictsweet® and these work great. There’s virtually no salt and the 32 ounce bag is about equivalent to a pound of dried beans.
Legumes and Heart Disease
There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.
Red Beans & Rice
Servings = 8 | Serving size =about 1 1/2 cups beans with 2/3 cup rice
Cooking Time = 120 Minutes
This recipe can be multiplied by 2.
This recipe can be multiplied by 2, but you'll need a big pot. This recipe is better as leftovers. Best to make it on Sunday for Monday and later in the week.
Serve with Sauteed Spinach or Minted Peas or Herbed Zucchini or Maple Sweetened Collard Greens or Cole Slaw or Candied Carrots or Healthy Caesar Salad or Minted Carrots or Minted Carrots - Low Sodium Version
| 1 lb | dried dark kidney beans |
| 4 quarts | water |
| 1 tsp | canola or grapeseed oil |
| 1 large | onion (diced) |
| 6 cloves | garlic (minced) |
| 1 large | green bell pepper (diced) |
| 4 | ribs celery (diced) |
| 1 | 14 ounce package Healthy Choice or Healthy Ones Smoked Sausage (cut into 1/2 inch discs) |
| 8 cups | water |
| 1 tsp | dried thyme leaves |
| 3 tsp | Prudhomme Magic Salt Free or Salt Free Tony Chachere’s Creole Seasoning |
| 1 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1/2 tsp | Tabasco sauce |
| 6 cups | water |
| 2 cups | brown rice |
Place the beans in a large bowl and cover with 3 quarts water. Soak overnight rinsing away the soaking water.
*** For a quick way of preparing the dried beans place the beans in a large stock pot and cover with 4 quarts water. Bring the water to a boil and then reduce the heat and cook on low-medium heat for about an hour while you are dicing the vegetables. ***
Place the oil in a large stock pot over medium heat. Add the diced onions and garlic. Cook for about five minutes. Stir frequently. Add the celery and green pepper and cook, stirring frequently, for about 5 minutes.
Add the smoked sausage and cook for about five minutes, stirring frequently.
Drain the beans and add them to the pot and then add the water, thyme leaves, Creole Seasoning, pepper and Tabasco sauce. Stir and reduce the heat to medium-low. Cook for about 2 hours, stirring occasionally.
When the beans are done, place the 6 cups water in a medium sauce pan over high heat. When the water is boiling, add the rice, stir once, and reduce the heat to medium-low. Cook until all the water is gone. Stir the rice once to fluff it and then serve the red beans over the rice in 8 equal portions.
Nutrition Facts
Serving size = 1 1/2 cups beans, 2/3 cup rice
Servings = 8
Amount Per Serving
| Calories 438 | Calories from Fat 33 |
| % Daily Value |
| Total Fat 4g | 6% |
| Saturated Fat 1g | 4% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 10mg | 3% |
| Sodium 443mg | 18% |
| Total Carbohydrates 81g | 27% |
| Dietary Fiber 18g | 70% |
| Sugars 4g | |
| Protein 22g |
| Vitamin A 8% | Vitamin C 43% |
| Calcium 12% | Iron 38% |
| Vitamin K 26 mcg | Potassium 1194 mg |
| Magnesium 163 mg | |
