Red Beans and Rice

10 40 323
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 6
Red Beans and Rice
Health Highlights

Ingredients


2 tbsp Canola oil (to divide - organic, or use grapeseed oil or coconut oil)
171 gm Turkey sausage, lean (smoked, thinly sliced - organic)
1 1/2 cup White onion (diced)
4 clove(s) Garlic (minced)
2 can(s) (15 oz) Red kidney beans, canned, drained (no salt added - organic)
1 tsp, leaves Thyme, dried
2 leaf Bay leaf
1 tbsp Hot sauce
1 dash Sea Salt
3 cup Brown rice, long-grain, cooked (or quinoa - prepare as per package instructions)

Instructions


1. In a large saucepan or 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. 

2. 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.

3. Add beans, thyme and bay leaves. Stir in cooked sausage, hot sauce, salt and remaining 1 Tbsp. (15 mL) canola oil. 

4. Heat until cooked through. Serve over rice or quinoa 

Notes:

Turkey

is a great source of lean protein which aids in muscle growth and repair!


Nutrition Facts

Per Portion

Calories 323
Calories from fat 67
Calories from saturated fat 13.6
Total Fat 7.5 g
Saturated Fat 1.5 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 4.1 g
Cholesterol 21.3 mg
Sodium 587 mg
Potassium 475 mg
Total Carbohydrate 52 g
Dietary Fiber 11.6 g
Sugars 2.8 g
Protein 18.0 g

Dietary servings

Per Portion


Grain 0.9
Meat 0.4
Meat Alternative 1.0
Vegetables 1.4

Energy sources


Pygal57%465.6852351161017213.9236091456775721%302.29624779985437235.7699570029005822%323.43226453270614127.916814296708757%21%22%CarbohydratesFatProtein
?
Help