Red Beans & Rice

This is a fairly simple and really delicious recipe for the New Orleans classic from Cooking Light. It's also good for getting your healthy oils, since there is a lot of oil in the recipe. I used brown rice instead of white and added a little more green pepper than called for here. Great for leftovers.

• 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

Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; sauté 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.

Yield: 5 servings, (3/4c rice and 3/4c bean mixture), 7 points each

Nutritional Information
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