Red Beans and Rice

Yield: 8 servings (serving size: about 1 cup bean mixture and 1/2 cup rice)

Ingredients

• Cooking spray
• 6  ounces  low-fat smoked sausage, thinly sliced
• 1  cup  chopped onion
• 3/4  cup  chopped green bell pepper
• 1  garlic clove, minced
• 3  (16-ounce) cans red beans, drained
• 1  (14 1/2-ounce) can no-salt-added stewed tomatoes, undrained and chopped
• 1 1/2  cups  water
• 1  (6-ounce) can no-salt-added tomato paste
• 1/4  teaspoon  dried oregano
• 1/4  teaspoon  dried thyme
• 1/4  teaspoon  hot sauce
• 1  bay leaf
• 4  cups  cooked long-grain rice

Preparation

Coat a Dutch oven with cooking spray. Place over medium-high heat until hot. Add sausage and next 3 ingredients; sauté until tender.

Add beans and next 7 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until thoroughly heated. Remove and discard bay leaf. To serve, spoon bean mixture evenly over rice.

Nutritional Information

Calories:

310 (0.0% from fat)

Fat:

1.2g (sat 0.3g,mono 0.0g,poly 0.0g)

Protein:

15.9g

Carbohydrate:

59.2g

Fiber:

5.7g

Cholesterol:

9mg

Iron:

0.0mg

Sodium:

448mg

Calcium:

0.0mg