Red Beans and Rice

Red Beans and Rice

Provided by: Gundersen Lutheran 500 Club Registered Dietitians
Makes about 8 (1 cup) servings
You will need: steamer or pot to cook rice; large skillet or electric skillet; mixing spoon; cutting board; knife for chopping.

1 Tbsp. oil
1 onion
1 green pepper
4 stalk celery

1 pound (fully cooked) turkey sausage, or lite sausage 3. Slice sausage in half, lengthwise, and chop into large chunks. Add sausage to hot skillet with veggies and stir to coat.
2 cans red beans
2-3 Tsp. Creole seasoning

2 cans red beans
2-3 Tsp. Creole seasoning

1. Cook rice as desired to make approximately 6 cups cooked, or about ¾ cup cooked per person.
2. Pour oil into skillet and heat up to medium-high heat. Wash and chop vegetables into small pieces. Add to skillet and cook until tender, about 10 minutes. 1 pound (fully cooked) turkey sausage, or lite sausage

3. Slice sausage in half, lengthwise, and chop into large chunks. Add sausage to hot skillet with veggies and stir to coat.
4. Open cans and empty entire contents of each can into skillet. Add seasoning. Heat through until bubbly, about 10-15 minutes.

5. Serve with hot cooked rice and a glass of milk.

Tips: The bean and vegetable mixture freezes well. Make extra for a quick meal to have on hand from the freezer, or freeze leftovers in individual containers if cooking for 1 or 2. Heats up well for lunch or a quick leftover meal later in the week. Beans are an excellent fiber and protein source; they work well to balance out higher fat meats.

Shopping list:

Onion Celery Red beans (2 cans) Green pepper Turkey sausage (fully cooked, 1 lb.)
Check Pantry for:

Creole seasoning Milk Rice Oil

Nutrition Analysis per 1 cup serving: 360 calories, 8g fat, 17g protein, 54g carbohydrate, 7g fiber, 860mg sodium