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Recipe of the Week

January 31, 2017

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Red Beans and Rice with Collard Greens

Red Beans and Rice with Collard Greens

A New Orleans staple, this recipe takes advantage of the great nutrients and wonderful texture of collard greens.

Makes 2 servings

Ingredients

1/2 onion, diced
1 green bell pepper, diced
2 stalks celery, sliced thinly
3 cloves garlic, minced
1 bay leaf
2 cups cooked red beans, with at least 2 tablespoons of the cooking liquid
1/2 teaspoon cracked black pepper
1 teaspoon fresh thyme leaves
1/4 teaspoon salt
Water
2 cups sliced collard greens
Cooked brown rice
Hot sauce for garnish 

Directions

Over medium heat, sauté the onion, bell pepper, and celery until the onion is lightly caramelized. Add the garlic and sauté for 1 more minute. Add the bay leaf, red beans with liquid, pepper, thyme, and salt. Add water to create enough sauce to look like a stew (about 1/4 cup). Simmer the sauce for at least 10 minutes, though the longer you let it simmer, the better it gets. Replace the water as it evaporates. Smash the beans until the sauce thickens, but don’t worry about getting every bean smashed. The sauce should have a lot of texture.

While the sauce is simmering, steam the collard greens. Combine the collard greens with the finished bean sauce. Serve over rice and top with hot sauce. 

The Gourmet Touch: Slowly smoke 2 veggie Italian sausages and slice into thin rounds. Add to the simmering bean sauce, about 5 minutes before it is done. This will give the dish a smoky, spicy flavor.

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Per serving: Calories: 493; Protein: 21 g; Carbohydrate: 97 g; Sugar: 5 g; Total Fat: 3 g; Calories from Fat: 6%; Fiber: 21 g; Sodium: 295 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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