Meatless Hopping John - Southern Dish

• 3/4 cup uncooked long grain rice
• 1 cup frozen corn
• 3 medium carrots, thinly sliced
• 1/2 cup each chopped green, sweet red and yellow pepper
• 1/4 cup chopped onion
• 1 tablespoon canola oil
• 4 garlic cloves, minced
• 1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
• 1 can (14-1/2 ounces) diced tomatoes, drained
• 2 tablespoons minced fresh parsley
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon crushed red pepper flakes

Directions

• Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute the corn, carrots, peppers and onion in oil for 6-8 minutes or until crisp-tender. Add garlic; cook 1 minute longer.
• 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. Yield: 10 servings.

Nutritional Analysis: One serving (3/4 cup) equals 149 calories, 2 g fat (trace saturated fat), 0 cholesterol, 313 mg sodium, 29 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable