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
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