Red Beans and Rice
Jami Nolen, Nutrition Program Associate
March 6, 2011
Just in time for Mardi Gras, a red beans and rice recipe that is very easy to make and is lower in sodium and calories than most.
Makes 5 servings
- 2 tablespoons olive oil
- 2 (3-ounce) chicken andouille sausage links, chopped
- 1/2 cup chopped celery
- 1/2 cup chopped onion
- 1/2 cup chopped green pepper
- 1˝ teaspoons salt-free Cajun seasoning
- 3/4 teaspoon salt
- 1/2 teaspoon dried oregano
- 2 garlic cloves, minced
- 1 (15-ounce) can red beans, rinsed and drained
- 1/4 cup water
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 1/4 teaspoon freshly ground black pepper
- 4 cups hot cooked brown rice
- Heat oil in a large nonstick skillet over medium-high heat.
- Add sausage, celery, green pepper, and onion to pan; sauté 4 minutes.
- Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly.
- Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil.
- Reduce heat, and simmer 10 minutes or until thickened.
- Remove from heat; stir in pepper. Serve over rice.
Nutrition Information (per serving)
Calories: 336 (0.0% from fat)
Fat: 8.4 g (sat 1.8 g, mono 5.1 g, poly 1.3 g)
Protein: 12.7 g
Fiber: 5.9 g
Cholesterol: 36 mg
Iron: 3.3 mg
Sodium: 698 mg
Calcium: 90 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Thursday, March 17, 2011