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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 220.9
  • Total Fat: 4.9 g
  • Cholesterol: 23.3 mg
  • Sodium: 545.5 mg
  • Total Carbs: 33.3 g
  • Dietary Fiber: 5.1 g
  • Protein: 10.2 g

View full nutritional breakdown of Healthier Red Beans and Rice calories by ingredient
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Healthier Red Beans and Rice

Submitted by: SHACKMAN

Introduction

One of my favorites with a lower fat twist One of my favorites with a lower fat twist
Number of Servings: 12

Ingredients

    1 pound dried kidney beans
    1 red onion, chopped small
    1 red bell pepper, chopped small
    4 ribs celery, diced
    6 cloves garlic, minced
    ½ Tbs. Olive oil
    ¼ tsp. of Tony Chachere’s more spice or other Cajun seasoning
    2 links of smoked turkey sausage, cut in slices
    8 cups water
    1 tsp. dried thyme leaves
    fresh ground black pepper (to taste)
    1 tsp. Tabasco sauce
    Cooked brown rice - 6 cup prepared

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Directions

Rinse beans (discard bad ones) then place in a pot, cover with water, and soak two hours or overnight *OR* For a quick way of preparing the dried beans place the beans in a large, covered stock pot with 4 quarts water. Bring the water to a boil and then reduce the heat and cook on low-medium heat for 1 ½ to 2 hours. Place the olive oil in a large skillet over medium heat. Add the diced onion, bell pepper, celery and garlic. Cook the vegetables for about 8 minutes or until wilted, stirring frequently. Add the smoked turkey sausage to the vegetables and cook for about five minutes, stirring frequently.

Add the vegetables and sausage to the bean pot and then add more water (if needed), thyme, Cajun seasoning, pepper and Tabasco sauce. Stir and reduce the heat to medium-low. Cook for about 2 hours, stirring occasionally. Meanwhile, prepare the brown rice in a steamer or on the stove top.

When the beans are done, serve 3/4 - 1 cup of red beans over 1/2 cup of the rice each serving. Enjoy!!

Number of Servings: 12

Recipe submitted by SparkPeople user SHACKMAN.






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Member Ratings For This Recipe

  • I didn't put in the bell pepper or celery but everything else was the same. Very tasty and I would make it again. - 8/24/09

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