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    Meatless Hopping John -- e-w


    Source of Recipe


    Adapted from Light & Tasty 2002 – A. Buckendahl; Benton, KS
    Meatless Hopping John
    Serves: 10

    3/4 c. uncooked long grain rice
    1 c. frozen corn
    3 medium carrots, thinly sliced
    1/2 c. each chopped green – sweet red – and yellow peppers
    1/4 c. chopped onion
    4 garlic cloves, minced
    1 T. canola – or – vegetable oil
    1 15-1/2 oz. can black-eyed peas, rinsed and drained
    1 14-1/2-oz. can diced tomatoes, drained
    2 T. minced fresh parsley
    1 tsp. dried thyme
    1/4 tsp. salt
    1/4 tsp. pepper
    1/4 tsp. crushed red pepper flakes

    Cook rice according to package directions. Meanwhile, in a large nonstick skillet sauté the next 5 ingredients in oil for 6-8 minutes or until crisp-tender. Stir in the rice, peas and tomatoes; bring to a boil. Reduce heat; cover and simmer for 5 minutes or until heated through, stirring occasionally. Add the seasonings; cook 2-3 minutes longer.

    One 3/4-cup serving equals: 149 calories…2 gm fat (trace saturated)…0 cholesterol…254 mg sodium…29 gm carbohydrate…4 gm fiber…5 gm protein +++EXC: 1-1/2 starch…1 vegetable +++WWP:2
 

 

 

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