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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.

 

Yield

Makes 5 servings

 

Ingredients

  • 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

 

Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add sausage, celery, green pepper, and onion to pan; sauté 4 minutes.
  3. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly.
  4. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil.
  5. Reduce heat, and simmer 10 minutes or until thickened.
  6. 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
Carbohydrate: 51.6g
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.

 


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Last update: Thursday, March 17, 2011