Red Beans and Rice
Red beans and rice, an emblematic dish of Louisiana Creole cuisine. This healthier version uses reduced-fat, smoked turkey sausage.
8 ounces reduced-fat smoked turkey sausage, sliced on the diagonal
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 pepper, seeded and chopped
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, drained and rinsed (3 cups cooked)
1 (14.5-ounce) can fat-free reduced-sodium chicken broth
3 to 4 dashes red pepper sauce
Salt to taste
Cayenne and ground black pepper to taste
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 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 servings.
Tip: Beans suggestions are Red, Kidney and Pink beans.
Nutritional Information Per Serving (1/6 of recipe): 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.