Red Beans and Rice with Corn on the Cob

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Red Beans and Rice with Corn on the Cob

Cook up both an authentic Southern favorite with a classic summertime vegetable on the stovetop. Enjoy a bit of heat in this dish without having to heat up the kitchen.

Ingredients

Servings  4   Serving Size   1 cup red beans and rice mixture and 1 ear corn

Corn on the Cob

  • 4 large ears of corn, husks and silks discarded
  • Butter-flavor cooking spray
  • Pepper to taste (freshly ground preferred)

Red Beans and Rice

  • 1 cup uncooked long-grain brown rice
  • 2 teaspoons olive oil (extra virgin preferred)
  • 1/2 small white onion, thinly sliced OR
  • 4 medium green onions, thinly sliced
  • 4 medium garlic cloves, chopped OR
  • 2 teaspoons jarred minced garlic
  • 1 1/2 cups cooked red beans, cooked without salt, or 1 15.5-ounce can no-salt-added red beans, kidney beans, black beans, pinto beans, or black-eyed peas, rinsed and drained
  • 1/2 teaspoon salt-free Creole or Cajun seasoning blend
  • 1/4 teaspoon pepper (freshly ground preferred)

Directions

Tip: Click on step to mark as complete.

Corn on the Cob

  1. Bring a large pot of water to a boil over high heat. Cook the corn, covered, for 5 minutes. Drain and rinse under cold water.
  2. Transfer the corn to a baking sheet. Gently pat dry with paper towels. Lightly spray the corn with cooking spray. Sprinkle with the pepper. Serve the corn with the red bean and rice mixture.

Red Beans and Rice

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 minutes, or until soft, stirring occasionally. Stir in the garlic. Cook for 1 minute. Stir in the beans, seasoning blend, and pepper. Cook for 3 to 5 minutes, or until heated through, stirring occasionally.
  3. Stir the rice into the bean mixture.

Nutrition Facts

Red Beans and Rice with Corn on the Cob

CaloriesCalories

413 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$2.00

Nutrition Facts

Calories 413
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 29 mg
Total Carbohydrate 83 g
Dietary Fiber 8 g
Sugars 11 g
Protein 15 g

Dietary Exchanges
5 1/2 starch, 1/2 lean meat

Copyright © 2018 American Heart Association, Healthy For Good™

Cook up both an authentic Southern favorite with a classic summertime vegetable on the stovetop. Enjoy a bit of heat in this dish without having to heat up the kitchen.

Nutrition Facts

Red Beans and Rice with Corn on the Cob

CaloriesCalories

413 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$2.00
×
Calories 413
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 29 mg
Total Carbohydrate 83 g
Dietary Fiber 8 g
Sugars 11 g
Protein 15 g

Dietary Exchanges
5 1/2 starch, 1/2 lean meat

Ingredients

Servings  4   Serving Size   1 cup red beans and rice mixture and 1 ear corn

Corn on the Cob

  • 4 large ears of corn, husks and silks discarded
  • Butter-flavor cooking spray
  • Pepper to taste (freshly ground preferred)

Red Beans and Rice

  • 1 cup uncooked long-grain brown rice
  • 2 teaspoons olive oil (extra virgin preferred)
  • 1/2 small white onion, thinly sliced OR
  • 4 medium green onions, thinly sliced
  • 4 medium garlic cloves, chopped OR
  • 2 teaspoons jarred minced garlic
  • 1 1/2 cups cooked red beans, cooked without salt, or 1 15.5-ounce can no-salt-added red beans, kidney beans, black beans, pinto beans, or black-eyed peas, rinsed and drained
  • 1/2 teaspoon salt-free Creole or Cajun seasoning blend
  • 1/4 teaspoon pepper (freshly ground preferred)

Directions

Tip: Click on step to mark as complete.

Corn on the Cob

  1. Bring a large pot of water to a boil over high heat. Cook the corn, covered, for 5 minutes. Drain and rinse under cold water.
  2. Transfer the corn to a baking sheet. Gently pat dry with paper towels. Lightly spray the corn with cooking spray. Sprinkle with the pepper. Serve the corn with the red bean and rice mixture.

Red Beans and Rice

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 minutes, or until soft, stirring occasionally. Stir in the garlic. Cook for 1 minute. Stir in the beans, seasoning blend, and pepper. Cook for 3 to 5 minutes, or until heated through, stirring occasionally.
  3. Stir the rice into the bean mixture.
Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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