Meatless Hopping John...2 Pts
Mar 26, 2006 7:55:23 GMT -8
Post by carol on Mar 26, 2006 7:55:23 GMT -8
Meatless Hopping John
"I traditionally make this black-eyed pea dish for New Year's celebrations," notes Ann Buckendahl of Benton, Kansas. "This version has more seasonings and veggies than the classic Southern dish."
INGREDIENTS
* 3/4 cup uncooked long grain rice
* 1 cup frozen corn
* 3 medium carrots, thinly sliced
* 1/2 cup each chopped green, sweet red and yellow pepper
* 1/4 cup chopped onion
* 4 garlic cloves, minced
* 1 tablespoon canola oil
* 1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes, drained
* 2 tablespoons minced fresh parsley
* 1 teaspoon dried thyme
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 1/4 teaspoon crushed red pepper flakes
SERVINGS 10
CATEGORY Low Fat
METHOD Stovetop - One-Dish
PREP 10 min.
COOK 20 min.
TOTAL 30 min.
DIRECTIONS
Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute the corn, carrots, peppers, onion and garlic in oil for 6-8 minutes or until crisp-tender.
Stir in the rice, peas and tomatoes; bring to a boil. Reduce heat; cover and simmer for 5 minutes or until heated though, stirring occasionally. Add the seasonings; cook 2-3 minutes longer. Yield: 10 servings.
NUTRITIONAL INFO
Nutritional Analysis: One serving (3/4 cup) equals 149 calories, 2 g fat (trace saturated fat), 0 cholesterol, 313 mg sodium, 29 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.
Copyright Reiman Media Group, Inc © 2006
"I traditionally make this black-eyed pea dish for New Year's celebrations," notes Ann Buckendahl of Benton, Kansas. "This version has more seasonings and veggies than the classic Southern dish."
INGREDIENTS
* 3/4 cup uncooked long grain rice
* 1 cup frozen corn
* 3 medium carrots, thinly sliced
* 1/2 cup each chopped green, sweet red and yellow pepper
* 1/4 cup chopped onion
* 4 garlic cloves, minced
* 1 tablespoon canola oil
* 1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes, drained
* 2 tablespoons minced fresh parsley
* 1 teaspoon dried thyme
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 1/4 teaspoon crushed red pepper flakes
SERVINGS 10
CATEGORY Low Fat
METHOD Stovetop - One-Dish
PREP 10 min.
COOK 20 min.
TOTAL 30 min.
DIRECTIONS
Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute the corn, carrots, peppers, onion and garlic in oil for 6-8 minutes or until crisp-tender.
Stir in the rice, peas and tomatoes; bring to a boil. Reduce heat; cover and simmer for 5 minutes or until heated though, stirring occasionally. Add the seasonings; cook 2-3 minutes longer. Yield: 10 servings.
NUTRITIONAL INFO
Nutritional Analysis: One serving (3/4 cup) equals 149 calories, 2 g fat (trace saturated fat), 0 cholesterol, 313 mg sodium, 29 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.
Copyright Reiman Media Group, Inc © 2006