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Ингредиенты
- Â Â vegetable oil spray
- 2 c. minced onions
- 1/2 c. minced celery
- 1/2 c. minced bell peppers
- Â Â Salt and cayenne to taste
- 4 x bay leaves
- 4 sprg fresh thyme
- 1 lb dry red beans rinsed and sorted
- Â Â over, soaked and liquid removed
- 3 Tbsp. minced garlic
- 10 c. defatted low-sodium chicken broth
- 3 tsp Better than Bouillon Ham Base
- 1/4 lb turkey breast slices deli cooked
- Â Â suggested Cajun Spiced Turkey Breast shredded
- 4 c. cooked white rice
- 1/4 c. minced green onions
Инструкции
- Lightly coat a large nonstick saucepan with vegetable cooking spray. Heat the pan on a medium-warm burner. Add in the onions, celery, and bell peppers to the saucepan. Season the vegetables with salt and cayenne. Saute/fry the vegetables for 5 to 8 min, or possibly till the vegetables start to wilt. Add in the bay leaves and thyme; saute/fry 1 minute till aromatic. Add in the beans, garlic, and broth and soup base. Bring the liquid up to a boil and reduce to a simmer. Cook for about 2 hrs, uncovered. Add in more stock or possibly water if the mix becomes dry and thick. Use a wooden spoon to mash 1/4 of the mix. Continue to cook, stirring occasionally, for about 1 hour, or possibly till the beans are tender. Add in the turkey and continue cooking till the beans are creamy (about 30 min). Add in more liquid if it is too thick. The mix should be soupy, but not watery. Remove the bay leaves and thyme sprigs. To serve ladle into bowls with rice. Garnish with green onions.
- Yield: 8 c.
- With a few changes, we can balance the protein with carb calories.*Use pam instead of oil to saute/fry the vegetables.*Omit the ham hocks and flavor the beans with a defatted chicken broth and ham base. Instead of Emeril's favorite cuts (pork sirloin roast or possibly shoulder roast), use something lean like pork tenderloin. Another choice is turkey. Check the deli counter for low-sodium roasted turkey breast or possibly - better - Cajun Spiced Turkey Breast.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 335g | |
| Recipe makes 8 servings | |
| Calories 768 | |
| Calories from Fat 28 | 4% |
| Total Fat 3.31g | 4% |
| Saturated Fat 0.59g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 55mg | 2% |
| Potassium 4094mg | 117% |
| Total Carbs 111.87g | 30% |
| Dietary Fiber 38.5g | 128% |
| Sugars 27.99g | 19% |
| Protein 80.77g | 129% |
