Red Beans and Rice [Diabetes-Friendly]

Red Beans and Rice - Alton Brown

Recipe #338162 | 3 hours | 30 min prep | add private note

By: DrGaellon
Nov 18, 2008

From "Good Eats," episode "American Classics III". Use Pickled Pork - Alton Brown to make this. If you don't have time to make your own pickled pork, you can use unsmoked slab bacon, cut into chunks.

SERVES 8 (change servings and units)

Beans

* 2 tablespoons vegetable oil
* 1 onion
* 2 green bell peppers
* 3 celery ribs
* 2 teaspoons kosher salt
* 1 teaspoon black pepper
* 5 garlic cloves, minced
* 3/4 lb pickled pork or unsmoked thick slab bacon
* 3 bay leaves
* 1 teaspoon dried thyme
* 1/2 teaspoon cayenne pepper
* 1 teaspoon hot sauce
* 1 lb dried red kidney beans, picked and sorted
* 2 quarts water

Rice

* 3 cups boiling water
* 1 1/2 tablespoons unsalted butter
* 2 cups basmati rice
* 1/2-1 teaspoon kosher salt

Directions

1. Place a 7 quart cast iron Dutch oven over medium-high heat. Add oil and heat until shimmering. Add onion, bell pepper and celery. Sprinkle with salt and pepper. Cook, stirring frequently, until onion and celery are soft and translucent, 6-8 minutes. Add garlic, pickled pork, bay leaves, dried thyme, cayenne pepper, hot sauce and beans. Add water. Turn up to high and heat until boiling, stirring occasionally, 6-8 minutes.

2. Reduce heat to maintain a strong simmer. Cover tightly and cook 90 minutes, stirring every 30 minutes. Remove the lid and cook, uncovered, 30-40 minutes longer, maintaining a strong simmer. If you want your sauce a bit thicker and more gravy-like, use a potato masher to crush some of the beans. Remove bay leaves.

3. Bring 3 cups water to a full rolling boil. Meanwhile, in a medium saucepan, melt butter over high heat. When foaming subsides and butter begins to brown, add rice and salt. Saute until rice turns opaque and slightly tan. Add boiling water all at once - be very careful! Cover tightly, reduce to simmer and cook 17-20 minutes, until fully cooked. If you prefer your rice dry and fluffy, let stand off heat, uncovered, 5 minutes before serving. Serve beans over rice.

Nutrition Facts

Serving Size 1 (554g)

Recipe makes 8 servings
Calories 519
Calories from Fat 105 (20%)
Amount Per Serving %DV
Total Fat 11.8g 18%
Saturated Fat 3.7g 18%
Monounsaturated Fat 3.9g
Polyunsaturated Fat 3.1g
Trans Fat 0.0g
Cholesterol 42mg 14%
Sodium 616mg 25%
Potassium 1160mg 33%
Total Carbohydrate 74.7g 24%
Dietary Fiber 11.4g 45%
Sugars 3.3g

Protein 29.6g 59%