Low Fat Crockpot Red Beans Over Spanish Rice
Ingredients
2 cups dry red beans or dry red kidney beans
5 cups water
Nonstick cooking spray
4 cups water
2-1/2 cups chopped onion
1 tablespoon bottled minced garlic
1 tablespoon ground cumin
1 6 3/4-ounce package Spanish rice mix
Lime wedges (optional)
Directions
1. Rinse beans. In a large saucepan combine dry beans and the 5 cups
water. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes.
Remove from heat. Cover and let stand for 1 hour. (Or place beans in 5
cups of the water in saucepan. Cover and let soak in a cool place for 6
to 8 hours or overnight.) Drain and rinse beans.
2. Lightly coat the inside of a 3-1/2- or 4-quart crockpot with
nonstick cooking spray. In the prepared cooker place beans, remaining 4
cups water, onion, garlic, and cumin.
3. Cover and cook on low-heat setting for 10 to 11 hours or on high-heat
setting for 5 to 5-1/2 hours. Prepare the rice mix according to package
directions. Remove beans from cooker using a slotted spoon. Serve beans
over cooked rice. If desired, spoon some of the cooking liquid from the
cooker over each serving and squeeze lime juice over beans and rice.
Makes 6 to 8 servings.
Nutritional facts per serving
calories: 344, total fat: 1 g, saturated fat: 0 g, monounsaturated fat:
0 g, polyunsaturated fat: 0 g, cholesterol: 0 mg, sodium: 450 mg,
carbohydrate: 68 g, total sugar: 6 g, fiber: 17 g, protein: 19 g