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Hearty Red Beans and Rice Recipe

"I adapted this recipe from a cookbook to eliminate time-consuming steps like browning the sausage and soaking and boiling beans," explains Brenda Heidoff Leonard of Missoula, Montana. "Red pepper flakes add zest to this satisfying dish that's chock-full of beans and flavorful sausage."

This recipe is:

Quick

Diabetic Friendly

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Hearty Red Beans and Rice Recipe

Prep/Total Time: 30 min.

Yield: 10 Servings

15 15 30

Ingredients

3 celery ribs, chopped
1 medium onion, chopped
6 green onions, thinly sliced
2 garlic cloves, minced
1-3/4 cups water
1 can (16 ounces) light red kidney beans, rinsed and drained
1 can (16 ounces) dark red kidney beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1/4 teaspoon pepper
1/4 pound fully cooked smoked turkey sausage, halved and cut into 1/2-inch pieces
4 cups hot cooked rice

Directions

In a large skillet that has been coated with cooking spray, saute celery, onions and garlic until tender. Add water, beans, oregano, thyme, red pepper flakes and pepper. Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes, stirring occasionally.
Remove about 1-1/2 cups of bean mixture and mash with a fork. Return to skillet. Add sausage; bring to a boil. boil for 5 minutes or until bean mixture reaches desired thickness. Serve over rice. Yield: 10 servings.

Nutritional Analysis: One serving (1/2 cup bean mixture and 1/3 cup rice) equals 197 calories, 116 mg sodium, 7 mg cholesterol, 35 gm carbohydrate, 9 gm protein, 2 gm fat. Diabetic Exchanges: 2 starch, 1/2 meat, 1/2 vegetable.

Originally published as Hearty Red Beans and Rice in Quick Cooking September/October 1998, p48