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Prep Time: 10 Minutes Cook Time: 15 Minutes |
Ready In: 25 Minutes Servings: 12 |
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Whether it's a special occasion or just an everyday meal, this Cajun-style dish makes a great side dish or even a main dish. Rich in fiber, the canned beans deliver plenty of lean protein, too! Ingredients:
1 tablespoon vegetable oil |
1/2 lb turkey hot dogs or 1/2 lb other low-fat smoked sausage, cut in 1/2-inch-thick slices |
1 medium onion, chopped |
1 medium green bell pepper, chopped |
2 garlic cloves, minced |
6 cups cooked brown rice or 6 cups white rice |
2 (14 1/2 ounce) cans stewed tomatoes (cajun-style) |
1 (15 ounce) can kidney beans, drained and rinsed |
1 (15 ounce) can navy beans or 1 (15 ounce) can great northern beans, drained and rinsed |
1 teaspoon dried oregano |
1/2 teaspoon hot pepper sauce |
1 cup thinly-sliced green onion |
may substitute stewed tomatoes |
Directions:
1. Heat the oil in a large skillet over medium-high heat until hot. Add the hot dogs, onion, green pepper and garlic. Cook until the meat is browned and the onions are tender, stirring often, 7 to 10 minutes. Add the rice, tomatoes, kidney beans, navy beans, oregano and hot pepper sauce. Heat through, about 5 minutes. Sprinkle with green onions, and serve immediately.
2. Nutritional Information Per Serving: Calories 220; Total Fat 2g; Saturated fat 0g; Cholesterol 5mg; Sodium 60mg; Carbohydrate 43g; Fiber 8g; Protein 11g; Vitamin A *%DV*; Vitamin C 30%DV; Calcium 6%DV; Iron 10%DV.
3. *Daily Value.
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