PREP: 10 minutes COOK: 6 to 8 hours (low) or 3 to 4 hours (high) MAKES 6 servings
2 15-ounce cans black beans, rinsed and drained
1 28-ounce can diced tomatoes, undrained
1 16-ounce package frozen sweet pepper and onion stir-fry vegetables
2 cups frozen cut okra
2 to 3 teaspoons Cajun seasoning
3 cups hot cooked white or brown rice
Chopped green onions (optional)
1 In a 31⁄2 – to 41⁄2 -quart slow cooker combine drained beans, undrained tomatoes, frozen stir-fry vegetables, frozen okra, and Cajun seasoning.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Serve over hot cooked rice and, if desired, sprinkle with green onions.
PER SERVING: 250 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 695 mg sodium, 53 g carb., 12 g fiber, 14 g protein.
