Red Beans and Rice
From: Diabetic LivingBrown rice add fiber to this diabetic-friendly pork and beans side-dish recipe. Skip the salt when cooking the rice to keep the sodium low.
Servings: 10 (1/2-cup rice and 2/3-cup bean servings
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Ingredients
1 pound dry red beans or dry red kidney beans
1 meaty smoked pork hock
1 medium onion, chopped
1 medium green sweet pepper, chopped
2 stalks celery, chopped
2 bay leaves
1/4 to 1/2 teaspoon cayenne pepper
4 cloves garlic, minced
1/4 teaspoon salt
5 cups hot cooked brown or white rice
Directions
1. Rinse beans. In a large Dutch oven, combine beans and 6 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or place beans in 6 cups water in Dutch oven. Cover and let soak in a cool place for 6 to 8 hours or overnight.)
2. Drain and rinse beans. Return beans to Dutch oven. Add pork hock, onion, sweet pepper, celery, bay leaves, cayenne pepper, garlic, and 6 cups fresh water. Bring to boiling; reduce heat. Cover and simmer about 1-1/2 hours or until beans are tender, stirring occasionally. (Add additional water during cooking, if necessary.)
3. Remove pork hock. When cool enough to handle, cut meat off bone; coarsely chop meat. Discard bone.
4. Return chopped meat to Dutch oven. Return to boiling; reduce heat. Simmer, uncovered, for 30 to 40 minutes more or until a thick gravy forms, stirring occasionally.
5. Discard bay leaves. Stir in salt. Serve the bean mixture over hot cooked rice. Makes 10 (1/2-cup rice and 2/3-cup bean) servings.
Nutrition Facts
Calories 278, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 4 mg, Sodium 166 mg, Carbohydrate 52 g, Fiber 14 g, Protein 15 g. Exchanges: Starch 3.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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