Healthy Cajun Beans and Rice
High Fiber Recipe
By Fitness and Freebies
Turkey sausage and rice with these healthy Cajun flavored kidney and navy beans using Cajun stewed tomatoes.
Recipe Ingredients
1 tablespoon vegetable oil
1/2 pound turkey sausage, 1/2 inch thick slices
1 medium onion, chopped
1 medium green bell pepper, chopped
2 cloves garlic, minced
6 cups cooked rice
1 pound canned kidney beans, drained and rinsed
1 pound canned navy beans, drained and rinsed
3-1/2 cups canned Cajun style stewed tomatoes
1 teaspoon oregano
1/2 teaspoon hot pepper sauce
1 cup green onions, thinly sliced
Recipe Directions
Heat oil in large skillet over medium-high heat until hot. Add sausage, onion, green pepper, and garlic. Cook, stirring 7 to 10 minutes, or until sausage is browned and onion is tender.
Add rice, kidney beans, navy beans, tomatoes, oregano, and hot pepper sauce.
Cook and stir 2 to 3 minutes more until well blended and thoroughly heated. Sprinkle with green onions and serve immediately.
Nutrition information per serving:
Recipe makes 8 servings
Calories: 775;
Fat: 10.7g;
12 percent calories from fa;
Cholesterol: 35mg;
Protein: 32.8g;
Carbohydrates: 138.1g;
Fiber: 14.4g;
Sugars: 17.3g;
Sodium: 942mg;
Dietary Exchanges: Vegetable: 3.1, Bread: 6.9, Lean meat: 1.2, Fat: 1.1, Very lean meat protein: 1.1
High Fiber Tip:
Eat fruits and vegetables with their peels, such as pears, apples, peaches, potatoes, and squash.
See also:
Southwestern Rice Skillet
Italian Vegetable Rice Soup
Turkey and Beans Over Rice
Fruity Rice Pudding
