Cajun Beans and Rice
High Fiber Recipe
Cajun Beans and Rice with turkey sausage and rice with healthy Cajun flavored kidney and navy beans using Cajun stewed tomatoes.
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
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.
Recipe makes 8 servings
Serving size: 1 serving
Calories: 775; Fat: 10.7g; Cholesterol: 35mg; Protein: 32.8g; Carbohydrates: 138.1g; Fiber: 14.4g; Sugars: 17.3g; Sodium: 942mg
12 percent calories from fat
Dietary Exchanges: Vegetable: 3.1, Bread: 6.9, Lean meat: 1.2, Fat: 1.1, Very lean meat protein: 1.1
High Fiber Tip
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