HelpSpicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum! Makes 4 servings.
Ingredients
- 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
Directions
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
| 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 |
| Minerals | |
| 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 |