Mcdougall Cajun Red Beans And Rice Recipe
Servings: 4
Ingredients
- 1/2 c. Water
- 1 x Onion, minced
- 1 x Green pepper, minced
- 2 bn Scallions, minced
- 2 x Cloves garlic, chopped
- 1 x 8 oz can tomato sauce
- 1 Tbsp. Worcestershire sauce
- 1 tsp Dijon mustard
- 1/2 tsp Grnd oregano
- 1 x Bay leaf
- 63/1000 x To 1/8 tsp. cayenne Pepper
- 1/2 x To 1 1/2 tsp. Tabasco Sauce
- 1 x Fresh grnd pepper to Taste
- 4 c. Cooked small red beans (3_15 Ounce cans, liquid removed and rinsed)
Directions
- Place water in a large saucepot with the onion, green pepper, scallions and garlic. Cook, stirring occasionally, over low heat for 10 min. Add in remaining ingredients. Cook, covered, over low heat for 20 min. Remove bay leaf. Serve over brown rice.
- Hint: This is very spicy if you use the maximum amount of cayenne and Tobasco. Use the lesser amount to begin with and add in more if your taste buds permit.
- Preparation Time: 20 min (need cooked beans)
- Cooking Time: 30minutes
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 380g | |
| Recipe makes 4 servings | |
| Calories 667 | |
| Calories from Fat 16 | 2% |
| Total Fat 1.96g | 2% |
| Saturated Fat 0.31g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 432mg | 18% |
| Potassium 3051mg | 87% |
| Total Carbs 122.9g | 33% |
| Dietary Fiber 49.2g | 164% |
| Sugars 9.92g | 7% |
| Protein 45.79g | 73% |
