Andouille and Red Beans with Rice

Yield: 4 servings (serving size: about 3/4 cup bean mixture and about 1/2 cup rice)
Source: Cooking Light Magazine March 2006
CL Comments: With a generous hit of spice and smoke, Andouille sausage has long been a favorite ingredient in Cajun cooking. It adds depth of flavor to this simple bean dish. While the beans and rice simmer, prepare and bake a corn bread mix for a quick and easy side.
Nancy's Comments: I made this and it was wonderful! I used 2 teaspoons of the Cajun seasoning and that was perfect for us. They did not have the sausage in my grocery's meat case, so I used the prepackaged "Adielle's" brand that I like so well in other flavors. It did not have an overly "smokey" taste.

INGREDIENTS:

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
Cooking spray
4 ounces Andouille sausage, diced
1 cup chopped red bell pepper
1 cup prechopped onion
1 1/2 to 2 teaspoons salt-free Cajun seasoning
1 teaspoon dried thyme leaves
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 (16-ounce) can dark kidney beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 cup chopped fresh parsley
1/2 teaspoon salt

INSTRUCTIONS:

  1. Cook rice according to the package directions, omitting salt and fat.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until lightly browned. Using a slotted spoon, transfer sausage to a bowl, and keep warm.
  3. Add bell pepper, onion, Cajun seasoning, thyme, and hot pepper sauce to pan; saute 3 minutes or until onions are tender. Add beans and broth to pan; cook 8 minutes or until thick, mashing half the beans. Add sausage, parsley, and salt to pan; cook 1 minute or until thoroughly heated, stirring occasionally. Serve over rice.

NUTRITIONAL INFO:

H.U: 5 per serving
CALORIES 245 (21% from fat); FAT 5.6g (sat 2.1g,mono 2.4g,poly 0.8g); PROTEIN 11.7g; CHOLESTEROL 20mg; CALCIUM 41mg; SODIUM 900mg; FIBER 4.2g; IRON 2.7mg; CARBOHYDRATE 37g

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