Source: Nancy Hughes, cookbook author, Mobile, Ala. | Catégorie: Diabétique, Plats principaux, Santé du cœur, Sauté et friture

Red Beans and Rice

Traditionally, red beans and rice is served on Mondays, especially during the Mardi Gras season. It is generally made using dried beans and smoked pork sausage, but here’s a “hurried up” version with canned beans that is flavorful and healthy, too. Canola oil helps brown the lean turkey sausage and keep saturated fat in check.

Red Beans and Rice

INGRÉDIENTS

  • 2 Tbsp canola oil 30 mL
  • 6 oz smoked turkey sausage, thinly sliced 170 g
  • 1½ cups diced onions 375 mL
  • 4 medium garlic cloves, minced
  • 2 cans (15 oz/443 mL each) no-salt-added red kidney beans, rinsed and drained
  • 1 tsp dried thyme leaves 5 mL
  • 2 dried bay leaves
  • 1 Tbsp Louisiana hot sauce 15 mL
  • 1/4 tsp salt 1 mL
  • 3 cups hot cooked brown rice 750 mL

PRÉPARATION

  • 1. In Dutch oven, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Sauté sausage 2-3 minutes or until richly browned on edges, stirring frequently. Set aside on separate plate. Reduce heat to medium. Add onions and cook 4 minutes or until beginning to lightly brown, stirring frequently. Stir in garlic and cook 15 seconds, stirring constantly. 
  • 2. Add beans, thyme and bay leaves. Stir in sausage, hot sauce, salt and remaining 1 Tbsp (15 mL) canola oil. Heat until cooked through. Serve over rice.

RENDEMENT

6 servings

PORTION

2/3 cup (150 mL) bean mixture and 1/2 cup (125 mL) rice

VALEUR NUTRITIVE

Per Serving

Calories320
Lipides9 g
Gras saturés0 g
Cholestérol15 mg
Glucides45 g
Fibres13 g
Protéines16 g
Sodium360 mg