SPICY BLACK-EYED PEAS AND RICE

This recipe is from Diabetic Cooking too. The dietary exchanges are listed as: 2.5 starch and 1/2 fat.

1 T. canola oil
1/2 cup minced onions
1 clove garlic, minced
1 1/2 cups water
2 cups frozen black-eyed peas(no salt added)
1/4 cup diced tomatoes with green chilies or jalapenos,drained
1 t. black pepper
1/2 t. salt,optional
1 1/3 cups cooked brown rice

1.Heat oil in 3-quart saucepan over medium heat; add onionsand cook 4 minutes or until beginning to turn light golden color, stirring often. Add garlic, cook 15 seconds.
2Add water, black-eyed peas,tomatoes and pepper to onion mixture: stir and bring to a boil over high heat. Reduce heat to a simmer: cover and cook18 to 20 minutes or until tender.
3 Use slotted spoon to remove black-eyed peas. Reduce liquid by cooking on high 2-3 minutes. Add reduced liquid to black-eyed peas and stir. Serve peas over brown rice.

Makes 6 servings.
(1/3 cup rice and 1/3 cup bean mixture per serving)

Calories: 220
Total fat: 5 g
Saturated fat: <1 g
Protein: 9 g
Carbohydrate: 37 g
Cholesteral: 0 g
Dietary Fiber: 5 g
Sodium: 40 mg