DECEMBER RECIPE • 2010 FOOD AND NUTRITION CALENDAR
RED BEANS AND RICE
GROCERY LIST
• 1 pound dried red beans
• 1 medium onion
• 1 medium green pepper
• 3 celery stalks
• 3 garlic cloves
• ½ pound turkey smoked
sausage
• Creole seasoning
(need 2 tablespoons)
• 1 package brown or white rice
• 1 pound dry red beans
• 7 cups water
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 3 celery stalks, chopped
• 3 garlic cloves, chopped
• ½ pound turkey smoked sausage,
chopped
• 2 tablespoons Creole seasoning
• Hot cooked rice
1. Place all ingredients except cooked
rice into a 4-quart slow cooker.
2. Cover and cook at high setting for
7 hours or until beans are tender.
3. Serve over hot cooked rice.
MAKES 14 SERVINGS
Serving Size: 1 cup (not including rice*)
Cost Per Recipe: $4.26 (Each cup of
either brown or white rice costs $0.04)
Cost Per Serving: 31 cents
NOTE:
• If served with ½ cup white long
grain rice – add 100 calories; 22 g
carbohydrate; 2 g protein per serving.
• If served with ½ cup brown rice –
add 110 calories; 1 g total fat; 22 g
carbohydrate; 2 g fiber; 3 g protein
per serving.
SOURCE: Sarah Brandl, Extension
Specialist, University of Kentucky,
Cooperative Extension Service
NUTRITION FACTS PER SERVING:
140 calories; 2 g total fat; 0 g saturated
fat; 0 g trans fat; 10 mg cholesterol;
430 mg sodium; 22 g carbohydrate;
3 g fiber; 10 g protein; 0% Daily Value
of vitamin A; 15% Daily Value of
vitamin C; 6% Daily Value of calcium;
15% Daily Value of iron
Educational programs of Kentucky Cooperative Extension serve all people
regardless of race, color, age, sex, religion, disability, or national origin.
MAKE IT A MEAL
•R
ed Beans and Rice
• Tangerines
• French bread
• Low-fat milk
BEST BUYS
• Frozen orange juice
• Potatoes
• Tangerines
TIP
Stay active during winter
months. Shopping malls and
large retail stores are good
places to walk.