Total Preparation Time: 15 to 30 minutes
Ingredients: Pork
Bean & Legume
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Entree
Ingredients
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
Preparation
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)
Cook's Notes
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
Nutrition Information
Calories: 245
;
Total Fat: 5.6g
;
Saturated Fat: 2.1g
;
Polyunsaturated Fat: .8g
;
Carbohydrates: 37g
;
Protein: 11.7g
;
Calcium: 41mg
;
Sodium: 900mg
;
Iron: 2.7mg
;
Fiber: 4.2g