Choose whole-grain rice for an extra boost of fiber. Served together, rice and beans are a complete protein. Cooking the stew with the juices from the tomatoes and beans is a great way to get all the nutrients that are lost during boiling.

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Credit: Oxmoor House

Recipe Summary

Yield:
16 servings (serving size: 1 cup)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.

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  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

Source

All-New Complete Step-by-Step Diabetic

Nutrition Facts

151 calories; calories from fat 0%; fat 0.6g; saturated fat 0.1g; mono fat 0g; poly fat 0g; protein 7g; carbohydrates 30.7g; fiber 3.2g; cholesterol 0mg; iron 0mg; sodium 129mg; calcium 0mg.
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