Red Beans and Rice with Corn on the Cob

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Red Beans and Rice with Corn on the Cob

Simple Cooking with Heart helps you whip up an authentic Southern favorite in your own kitchen. This classic dish is full of Cajun seasoning. Including prep time, it only takes 25 minutes!

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

$1.96
×
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  

Corn on the Cob

  • 4 large ears of corn
  • pepper
  • butter substitute spray or soft margaine (optional)

Red Beans and Rice

  • 1 cup uncooked rice
  • 2 tsp. extra virgin olive oil
  • 4 clove garlic (chopped) OR
  • 2 tsp. jarred, minced garlic
  • kidney beans or red beans or black beans or pinto beans or black eyed peas
  • 1/2 tsp. salt-free Cajun seasoning
  • 1/4 tsp. black pepper
  • 1/2 small white onion (thinly sliced) OR
  • 4 scallions (sliced)

Directions

Tip: Click on step to mark as complete.

Corn on the Cob

  1. Removing the husks, pull off the silky threads, and cut out any blemishes with a pointed knife
  2. Bring a large pot of water to a boil. Add the corn, cover and cook 5 minutes. Drain and cut into halves, if desired.
  3. Season to taste with butter substitute spray or soft margarine and pepper

Red Beans and Rice

  1. Cook rice to package directions.
  2. While rice cooks, heat oil in skillet over medium heat. Add onions and cook 2 minutes, stirring occasionally. Add garlic and cook for 1 minute. Add beans, seasoning and pepper. Cook until heated through, 3-5 minutes, stirring occasionally.
  3. Add rice to bean mixture.

Copyright © 2018 American Heart Association, Healthy For Good™

Simple Cooking with Heart helps you whip up an authentic Southern favorite in your own kitchen. This classic dish is full of Cajun seasoning. Including prep time, it only takes 25 minutes!

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

$1.96
×
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  

Corn on the Cob

  • 4 large ears of corn
  • pepper
  • butter substitute spray or soft margaine (optional)

Red Beans and Rice

  • 1 cup uncooked rice
  • 2 tsp. extra virgin olive oil
  • 4 clove garlic (chopped) OR
  • 2 tsp. jarred, minced garlic
  • kidney beans or red beans or black beans or pinto beans or black eyed peas
  • 1/2 tsp. salt-free Cajun seasoning
  • 1/4 tsp. black pepper
  • 1/2 small white onion (thinly sliced) OR
  • 4 scallions (sliced)

Directions

Tip: Click on step to mark as complete.

Corn on the Cob

  1. Removing the husks, pull off the silky threads, and cut out any blemishes with a pointed knife
  2. Bring a large pot of water to a boil. Add the corn, cover and cook 5 minutes. Drain and cut into halves, if desired.
  3. Season to taste with butter substitute spray or soft margarine and pepper

Red Beans and Rice

  1. Cook rice to package directions.
  2. While rice cooks, heat oil in skillet over medium heat. Add onions and cook 2 minutes, stirring occasionally. Add garlic and cook for 1 minute. Add beans, seasoning and pepper. Cook until heated through, 3-5 minutes, stirring occasionally.
  3. Add rice to 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™