Low-Fat Coconut Beans and Rice
I modified this South-West American/Caribbean style recipe to be lower in calories by replacing the coconut cream or coconut milk with Nestle's coconut-flavoured evaporated milk.
Ingredients
Makes: 4 Approx. Side Servings.
- 2-3 celery stalks, peeled
- 1 large onion, skin removed.
- 1 green capsicum
- 1 half small red chilli (bird's eye)
- 1 cup white long grain rice
- 1 cup kidney beans (or black eye beans)
- 1 cup low-fat chicken stock
- 250mls coconut flavoured evaporated milk
- 1 teaspoon olive oil
- 1 teaspoon minced garlic
- 1/4 teaspoon ground allspice
Directions
Preparation:15min ›
Cook:45min ›
Extra time:5min Other ›
Ready in:1hour5min
- Finely chop the celery, onion, green capsicum and chilli.
- Heat a large deep frying pan and add the olive oil. Add the green capsicum and celery first to "sweat" then add the onion and brown lightly.
- Add the minced garlic and cook for about a minute, making sure the garlic does not burn and add the rice.
- Fry the rice lightly for a minute, add in the chicken stock and milk and simmer for 25 minutes.
- Add the beans and cook for a further 20 minutes or until the rice is cooked. If the liquid absorbs before the rice is cooked, more water can be added and left to cook for longer.
Tip
You can choose to have this dish a little runny or leave it to cook a little longer and reduce more. Goes well with Cajun/Creole style chicken.
Make it healthier
Vegans could quite easily modify this dish, simply add a few drops of coconut essence to some low fat soy or rice milk. Massel's Chicken Stock cubes are completely vegan, as it contains no animal products or byproducts like Cassein or Casseinate. It is also cholesterol free.
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Are the beans canned or dried? - 29 Sep 2010
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