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    Red Beans and rice with smoked turkey sausage

    12:51 PM, Feb 14, 2012   |    comments
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    LITTLE ROCK, Ark. (KTHV) -- A staple of New Orleans is red beans and rice, but if you are looking for a healthier version we have the right recipe for you.

    Margaret Pauly with FitNuH will be here to demonstrate this recipe.

    Red Beans and rice with smoked turkey sausage
    2 cups cooked white rice
    Cooking spray
    4 oz. turkey kielbasa, chopped
    1 cup chopped green pepper
    1 cup chopped onion
    1 ½ tsp. Cajun seasoning
    1 tsp dried thyme
    ½ tsp hot sauce
    1-16 oz. can dark red kidney beans, drained and rinsed
    1 -14 oz. can fat free, lower sodium chicken broth
    Salt to taste

    Heat a large non-stick pan over medium-high heat. Coat pan with cooking spray. Add sausage and cook approximately 3 minutes. Transfer to a bowl and cover with aluminum foil to keep warm.

    Add bell pepper, onion, Cajun seasoning, thyme and hot pepper sauce to pan. Sauté 3 minutes or until vegetables are tender. Add beans and broth to the pan. Cook 8 minutes or until thick, mashing half of the beans. Add sausage to pan. Salt to taste. Cook 1 minute or until thoroughly heated. Serve over rice.

    1 serving = ¾ cup beans and ½ cup rice

    200 calories/ serving and 2 g fat

     

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