Savory Cajun flavor zips up this quick skillet dish that's loaded with beans, tomatoes, rice and seasonings. "It's delicious served with corn bread muffins," notes Ranae Jones from Fort Rucker, Alabama.
*To make this dish Core...use brown rice.
INGREDIENTS
* 1/2 cup coarsely chopped green pepper * 1/2 cup coarsely chopped onion * 2 garlic cloves, minced * 1 tablespoon canola oil * 1 can (14-1/2 ounces) stewed tomatoes, cut up * 1 can (8 ounces) tomato sauce * 1/2 teaspoon Italian seasoning * 1/4 teaspoon cayenne pepper * 1/8 teaspoon fennel seed, crushed * 1 can (16 ounces) kidney beans, rinsed and drained * 1 can (15-1/4 ounces) butter beans, rinsed and drained * 2-1/2 cups cooked rice
SERVINGS 5 CATEGORY Low Fat METHOD Other stovetop PREP 10 min. COOK 20 min. TOTAL 30 min.
DIRECTIONS
In a nonstick skillet, saute the green pepper, onion and garlic in oil until tender. Stir in the stewed tomatoes, tomato sauce, Italian seasoning, cayenne and fennel seed. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in the beans. Cover and simmer 5-10 minutes longer or until beans are heated through. Serve with rice. Yield: 5 servings.
NUTRITIONAL INFO
Nutritional Analysis: One serving (1 cup bean mixture with 1/2 cup rice) equals 298 calories, 3 g fat (trace saturated fat), 0 cholesterol, 888 mg sodium, 59 g carbohydrate, 10 g fiber, 14 g protein.
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**Some people are like slinkies - not really good for anything.....but they bring a smile to your face when pushed down the stairs!
