Home Healthy Lifestyles Recipes Entrees Heart-Healthy Hoppin’ John
Heart-Healthy Hoppin’ John Print E-mail

Serves 6 (as a main course)

Per serving: 247 calories, 9.5g protein, 44.5g carbohydrate, 5.2g dietary fiber, 3.7g total fat (0.6g saturated fat), 0mg cholesterol, 16mg sodium; Carbohydrate choices: 3

Black-eyed peas aren't just lucky on New Year's Day. When you leave out the ham hocks, and switch to brown rice, this high-fiber soul food is also good for your heart. For extra flavor and color, garnish with minced red onion and diced fresh tomato.

Ingredients

  • 1 tablespoon olive or canola oil
  • 1 small yellow onion, very finely chopped
  • 1 celery rib, very finely chopped
  • 2 garlic cloves, very finely chopped
  • 1 cup raw brown rice, preferably brown basmati rice
  • 1 pound frozen blackeyed peas
  • 2¾ cups water
  • 1 bay leaf
  • Freshly ground black pepper
  • Hot pepper vinegar, Tabasco®, or another hot sauce

HEAT a large saucepan on medium-high; swirl the oil around the bottom of the hot pan. Add the onion and celery; cook until lightly browned. Add the garlic and rice; stir to coat well.

ADD the black-eyed peas, water, and bay leaf. Bring to a boil; reduce the heat to medium-low and cover the pot. Simmer until the rice and peas are tender, and most of the liquid is absorbed, about 45 minutes. Season well with black pepper. Discard the bay leaf. Place the hot sauce on the table.

 

 

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