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