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Red beans and rice, an emblematic dish
of Louisiana Creole cuisine. This healthier version uses reduced-fat,
smoked turkey sausage.
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 (15-ounce) cans Red or Kidney beans, rinsed, drained or 3 cups
cooked
1 (14 1/2-ounce) can 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.
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