december recipe red beans and rice · stay active during winter months. shopping malls and large...
TRANSCRIPT
• 1 pound dry red beans• 7 cups water• 1 medium onion, chopped• 1 medium green pepper, chopped• 3 celery stalks, chopped• 3 garlic cloves, chopped• ½ pound turkey smoked sausage,
chopped• 2 tablespoons Creole seasoning• Hot cooked rice
1. Place all ingredients except cooked rice into a 4-quart slow cooker.
2. Cover and cook at high setting for7 hours or until beans are tender.
3. Serve over hot cooked rice.
MAKES 14 SERVINGSServing Size: 1 cup (not including rice*)Cost Per Recipe: $4.26 (Each cup of either brown or white rice costs $0.04)Cost Per Serving: 31 cents
NOTE:• If served with ½ cup white long
grain rice – add 100 calories; 22 g carbohydrate; 2 g protein per serving.
• If served with ½ cup brown rice –add 110 calories; 1 g total fat; 22 g carbohydrate; 2 g fiber; 3 g protein per serving.
SOURCE: Sarah Brandl, Extension Specialist, University of Kentucky, Cooperative Extension Service
NUTRITION FACTS PER SERVING:140 calories; 2 g total fat; 0 g saturated fat; 0 g trans fat; 10 mg cholesterol; 430 mg sodium; 22 g carbohydrate; 3 g fiber; 10 g protein; 0% Daily Value of vitamin A; 15% Daily Value of vitamin C; 6% Daily Value of calcium; 15% Daily Value of iron
Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
DECEMBER RECIPE • 2010 FOOD AND NUTRITION CALENDAR
RED BEANS AND RICE
• Frozen orange juice• Potatoes• Tangerines
BEST BUYS
Stay active during winter months. Shopping malls and large retail stores are good places to walk.
TIP
• Red Beans and Rice• Tangerines• French bread • Low-fat milk
MAKE IT A MEAL
• 1 pound dried red beans
• 1 medium onion
• 1 medium green pepper
• 3 celery stalks
• 3 garlic cloves
• ½ pound turkey smoked sausage
• Creole seasoning(need 2 tablespoons)
• 1 package brown or white rice
GROCERY LIST