Red Beans
and Rice
- 8 ounces reduced-fat smoked
turkey sausage, sliced
1 1/2 cups chopped onions
1 1/2 cups chopped green peppers
1 1/2 cups sliced celery
1/2 cup sliced green onions and tops
1/2 to 1 jalapeño chili
2 teaspoons minced garlic
2 bay leaves
1 1/2 teaspoons dried thyme leaves
1 teaspoon dried oregano leaves
1 teaspoon dried marjoram leaves
2 cans (15 ounces each) Red or Kidney beans or 3 cups cooked
dry-packaged Red or Kidney beans, rinsed, drained
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
3 to 4 dashes red pepper sauce
Salt
Cayenne and black pepper
4 cups cooked rice, warm
- Cooked sausage in large
saucepan over medium heat until well browned, 5 to 8 minutes.
Drain excess fat. Add onions, green peppers, celery, green onions,
jalapeño chili and garlic to pan; sauté until vegetables
begin to brown, about 5 minutes. Stir in herbs; cook 1 to 2 minutes
longer.
- Add beans to saucepan;
mash about 1/4 the beans with potato or meat mallet. Add broth
to saucepan; heat to boiling. Reduce heat and simmer, uncovered,
until vegetables are tender and broth is thick, 15 to 20 minutes.
Discard bay leaves; season to taste with red pepper sauce, salt,
cayenne and black pepper.
- Serve bean mixture over
rice in shallow bowls.
Makes 6 main dish servings.
TIP: Beans suggestions
are Red, Kidney and Pink beans.
Nutrient Information: Per
serving: Calories 375; Fat 1g; % Calories from Fat 9; Carbohydrate
69g; Folate 35mcg; Sodium 730mg; Protein 24g; Dietary Fiber 11g;
Cholesterol 24mg
Recipe and photograph provided
courtesy of the American Dry Bean Board.
