Cajun Red Beans and Rice
(Main Dish/Comfort-Food)

INGREDIENTS

2 tablespoons olive oil
2 (3-ounce) chicken andouille sausage links, chopped
1 (8-ounce) container prechopped onion, bell pepper, and celery mix
1 1/2 teaspoons salt-free Cajun seasoning
3/4 teaspoon salt
1/2 teaspoon dried oregano
2 garlic cloves, minced
1 (15-ounce) can red beans, rinsed and drained
1/4 cup water
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 teaspoon freshly ground black pepper
4 cups hot cooked long-grain rice

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; saute 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.

Calories: 336. Fat: 8.4g (sat 1.8g,mono 5.1g,poly 1.3g). Protein: 12.7g. Carbohydrate: 51.6g. Fiber: 5.9g. Cholesterol: 36mg. Iron: 3.3mg. Sodium: 698mg. Calcium: 90mg.

SERVINGS: 5 (serving size: about 3/4 cup bean mixture and about 3/4 cup rice)

Great with garlic breadsticks on the side!

Pre-chopped vegetables and canned beans keep this version of red beans and rice simple. This recipe contains more grams of fat per serving than its boxed counterparts — but the calories and sodium are significantly lower.

Recipe from Cooking Light, JANUARY 2009.