Black-Eyed Peas and Rice with Andouille Sausage

Corn bread makes a nice accompaniment to round out this one-dish meal. Andouille sausage is a bit spicy. If you prefer a milder flavor, substitute regular chicken, turkey, or pork sausage.

Yield: 4 servings

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1  teaspoon  olive oil
• 1/2  cup  prechopped onion
• 1  teaspoon  bottled minced garlic
• 1/2  teaspoon  Cajun seasoning
• 6  ounces  chicken andouille sausage, sliced (such as Amy's)
• 1  cup  fat-free, less-sodium chicken broth
• 1  (15-ounce) can black-eyed peas, rinsed and drained
• 1  (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 1  teaspoon  hot pepper sauce (such as Tabasco)
• 1/2  cup  thinly sliced green onions

Preparation

Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6 minutes; drain.

Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add 1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute. Add the rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat, and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1 1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons green onions.

Nutritional Information

Calories:

251 (18% from fat)

Fat:

4.9g (sat 1.5g,mono 1.7g,poly 0.8g)

Protein:

13.4g

Carbohydrate:

37.7g

Fiber:

5g

Cholesterol:

46mg

Iron:

3.3mg

Sodium:

714mg

Calcium:

102mg