Healthy Cajun Beans and Rice
Preparation: 10 min.Cooking: 15 min.Total: 25 min.
- 1 Tbsp vegetable oil
- 1/2 lb turkey sausage, sliced into .5 in. thick slices
- 1 medium onion, chopped
- 1 green bell pepper, chopped
- 2 cloves garlic, crushed
- 4-2/3 cups cooked rice
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) navy beans, drained and rinsed
- 2 cans stewed tomatoes, Cajun-style
- 1 tsp oregano
- 1/2 tsp hot pepper sauce
- 1 cup chopped green onions, thinly sliced
Heat oil in large skillet over medium-high heat until hot. Add sausage, onion, green pepper, and garlic. Cook, stirring 7-10 minutes, or until sausage is browned and onion is tender. Add rice, kidney beans, navy beans, tomatoes, oregano, and hot pepper sauce. Cook and stir 2-3 minutes more until well blended and thoroughly heated. Sprinkle with green onions and serve immediately.
Courtesy American Dry Bean Board.
Nutrients
| Fiber | 15 g | |
| Fat | 16 g | |
| Sugar | 7 g | |
| Carbs | 110 g | |
| Protein | 29 g | |
| Calories | 700 Cal | |
|
Fats
| Fat, Poly | 5.9 g | |
| Fat, Mono | 4 g | |
| Fat, Sat | 2.8 g | |
| Fat, Trans | 0 g | |
| Fat, Percent | 20 % | |
|
Vitamins
| Vitamin, K | 68 mcg | 57 % |
| Vitamin, A | 500 IU | 17 % |
| Vitamin, B12 | 0.45 mcg | 19 % |
| Niacin | 8.1 mg | 50 % |
| Riboflavin | 0.33 mg | 26 % |
| Vitamin, C | 43 mg | 48 % |
| Vitamin, D | 0 IU | 0 % |
| Vitamin, B6 | 0.66 mg | 41 % |
| Vitamin, E | 3.1 mg | 21 % |
| Panto, Acid | 1.4 mg | 29 % |
| Choline | 97 mg | 18 % |
| Thiamin | 0.76 mg | 63 % |
|
Minerals
| Calcium | 180 mg | 18 % |
| Phosphorus | 450 mg | 64 % |
| Magnesium | 140 mg | 33 % |
| Copper | 0.64 mg | 71 % |
| Fluoride | 5.7 mcg | 140 % |
| Zinc | 4.3 mg | 39 % |
| Sodium | 1200 mg | 77 % |
| Selenium | 24 mcg | 44 % |
| Manganese | 1.6 mg | 23 % |
| Potassium | 1100 mg | 24 % |
| Iron | 8.7 mg | 110 % |
|