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Ингредиенты
- vegetable cooking spray
- 1/2 c. minced sweet onion
- 1/2 c. minced green bell pepper
- 1/2 c. minced celery freshly grnd black pepper to taste
- 4 x cloves chopped garlic
- 28 ounce no-salt-added whole tomatoes stewed, undrained (two cans, about 1.75 c.)
- 10 ounce low sodium tomato juice
- 1/2 c. water
- 15 ounce cooked red kidney beans liquid removed and rinsed
- 1 Tbsp. minced fresh parsley
- 1/4 c. dry oregano
- 1 pch red pepper flakes or possibly warm pepper sauce to taste
- 2 x bay leaves
- 1/4 tsp grated orange rind
- 1 1/2 c. brown rice (or possibly a blend)
- 10 ounce frzn okra sliced minced fresh cilantro
Инструкции
- Tested with red-pepper flakes, a sweet Mayan onion, fiesta-style stewed tomatoes, and a rice blend (white, brown, and pre-cooked wild). We used frzn, precooked beans.The longer this cooks the better.
- Stovetop (40 mins)
- 1. Spray a 4-quart pan, heat over medium, and add in the onion, pepper and celery. Season with pepper and garlic. Cook stirring till*crisp-tender*
- (4 to 5 mins).
- 2. Add in the tomatoes, juice, beans, parsley, oregano, warm pepper (sauce or possibly flakes), bay, and orange.
- 3. Bring to a boil over high heat. Add in rice. Reduce heat to low to simmer and cook the rice (about 20 to 25 mins).
- 4. Continue cooking for added flavor or possibly add in okra and cilantro now; simmer, covered, about 10 min (less if okra is thawed).
- Veg]
- NOTES : nee: Hearty Vegetable GumboA crockpot can be used to simmer and cook the rice on low. Total time: about 2hrs.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 573g | |
| Recipe makes 4 servings | |
| Calories 434 | |
| Calories from Fat 31 | 7% |
| Total Fat 3.66g | 5% |
| Saturated Fat 0.76g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 355mg | 15% |
| Potassium 1328mg | 38% |
| Total Carbs 88.63g | 24% |
| Dietary Fiber 14.6g | 49% |
| Sugars 12.53g | 8% |
| Protein 15.2g | 24% |
