Hoppin' John (Sausage, Black-Eyed Peas, and Rice)

Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum! Makes 4 servings. 


  • 1/2 cup brown rice, instant uncooked (or white rice)
  • 1 teaspoon canola oil (or corn oil)
  • 3-ounce low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces (lowest-fat and sodium available)
  • 1/2 red bell pepper (medium, chopped)
  • 1 jalapeño pepper, medium (seeded and finely chopped)
  • 1 can black-eyed peas (no salt added, rinsed and drained)
  • 1/2 cup water
  • 1 teaspoon salt


1. Prepare the rice using the package directions, omitting the salt and butter/margarine.
2. Meanwhile, in a medium non-stick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the sausage for 3 minutes or until richly browned, stirring frequently.
3. Stir in the bell pepper and jalapeño pepper. Cook for 1 minute.
4. Stir in the peas, water, and salt. Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains. Remove from the heat.
5. Let stand, covered, for 5 minutes so the flavors blend. Stir in the rice. Transfer to a serving bowl.

Source: Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook

Nutrition Information

Serving Size: 1 cup, 1/4 of recipe
Nutrients Amount
Calories 224
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 1 mg
Cholesterol 4 mg
Total Carbohydrate 43 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars 0 g
Protein 7 g
Calcium 148 mg
Potassium 565 mg
Sodium 999 mg
Copper 265 mcg
Iron 2 mg
Magnesium 95 mg
Phosphorus 139 mg
Selenium 16 mcg
Zinc 2 mg
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