| 1 (3 1/2-ounce) bag | Boil-in-bag long-grain rice |
| | Cooking spray |
| 4 ounces | Andouille sausage, diced |
| 1 cup | Chopped red bell pepper |
| 1 cup | Prechopped onion |
| 1 1/2 to 2 teaspoons | Salt-free Cajun seasoning |
| 1 teaspoon | Dried thyme leaves |
| 1/2 teaspoon | Hot pepper sauce (such as Tabasco) |
| 1 (16-ounce) can | Dark kidney beans, rinsed and drained |
| 1 (14-ounce) can | Fat-free, less-sodium chicken broth |
| 1/4 cup | Chopped fresh parsley |
| 1/2 teaspoon | Salt |
Cook rice according to the package directions, omitting salt and fat.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until lightly browned. Using a slotted spoon, transfer sausage to a bowl, and keep warm.
Add bell pepper, onion, Cajun seasoning, thyme, and hot pepper sauce to pan; sauté 3 minutes or until onions are tender. Add beans and broth to pan; cook 8 minutes or until thick, mashing half the beans. Add sausage, parsley, and salt to pan; cook 1 minute or until thoroughly heated, stirring occasionally. Serve over rice.
Yield
4 servings (serving size: about 3/4 cup bean mixture and about 1/2 cup rice)
use Hillshire Farms turkey sausage
omit tabasco
CALORIES 245(21% from fat); FAT 5.6g (sat 2.1g,mono 2.4g,poly 0.8g); PROTEIN 11.7g; CHOLESTEROL 20mg; CALCIUM 41mg; SODIUM 900mg; FIBER 4.2g; IRON 2.7mg; CARBOHYDRATE 37g