Andouille and Red Beans with Rice

With a generous hit of spice and smoke, andouille sausage has long been a favorite ingredient in Cajun cooking. It adds depth of flavor to this simple bean dish. While the beans and rice simmer, prepare and bake a corn bread mix for a quick and easy side.

Yield: 4 servings (serving size: about 3/4 cup bean mixture and about 1/2 cup rice)

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• Cooking spray
• 4  ounces  andouille sausage, diced
• 1  cup  chopped red bell pepper
• 1  cup  prechopped onion
• 1 1/2  to 2 teaspoons salt-free Cajun seasoning
• 1  teaspoon  dried thyme leaves
• 1/2  teaspoon  hot pepper sauce (such as Tabasco)
• 1  (16-ounce) can dark kidney beans, rinsed and drained
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1/4  cup  chopped fresh parsley
• 1/2  teaspoon  salt

Preparation

Cook rice according to the package directions, omitting salt and fat.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until lightly browned. Using a slotted spoon, transfer sausage to a bowl, and keep warm.

Add bell pepper, onion, Cajun seasoning, thyme, and hot pepper sauce to pan; sauté 3 minutes or until onions are tender. Add beans and broth to pan; cook 8 minutes or until thick, mashing half the beans. Add sausage, parsley, and salt to pan; cook 1 minute or until thoroughly heated, stirring occasionally. Serve over rice.

Nutritional Information

Calories:

245 (21% from fat)

Fat:

5.6g (sat 2.1g,mono 2.4g,poly 0.8g)

Protein:

11.7g

Carbohydrate:

37g

Fiber:

4.2g

Cholesterol:

20mg

Iron:

2.7mg

Sodium:

900mg

Calcium:

41mg