Makes 8 servings
½ pound fully-cooked smoked sausage, cut into ¼-inch slices
1 medium onion, chopped
1 medium green bell pepper, diced
2 cloves garlic, minced
2 (15-ounce) cans small red beans,* drained and rinsed (3 cups cooked small red beans)
1 (15-ounce) can tomato sauce
½ teaspoon Cajun or Creole seasoning
½ teaspoon ground black pepper
¼ teaspoon ground red pepper or hot pepper sauce
(optional)
4 cups hot cooked brown or white rice
Directions
- Spray large saucepan or Dutch oven with non-stick cooking spray. Sauté sliced sausage until lightly browned. Add onion, pepper and garlic; cook, stirring occasionally, until tender.
- Add tomato sauce, beans, Cajun seasoning, black pepper and ground red pepper, if desired. Simmer 15 to 20 minutes or until beans are tender. Serve with rice.
*Pink beans, pinto beans, or kidney beans may be substituted.
Each serving provides 250 calories, 12 grams protein, 2 grams fat, 46 grams carbohydrate, 9 grams dietary fiber, 10 milligrams cholesterol and 450 milligrams sodium.
Resources:
Visit USA Rice Federation www.usarice.com/consumer Visit U.S. Dry Bean Council www.beansforhealth.com USA Rice Federation
4 cups cooked brown or white rice
1 (15-ounce) can black beans, drained and rinsed (1½ cups cooked black beans)
1 small red bell pepper, diced 1/3 cup sliced green onions
2 tablespoons chopped cilantro or parsley 2 tablespoons Lime wedges (optional)
- In large bowl, combine dressing, cumin, salt and pep- per; mix well. Stir in rice, black beans, red pepper, green onions and cilantro; mix well. If desired, serve with lime wedges.
Each serving provides 180 calories, 4 grams protein, 6 grams fat, 29 grams carbohydrate, 4 grams dietary fiber, 0 milligrams choles- terol and 170 milligrams sodium.
