Red beans and rice is a staple in many cultures. This flavourful version substitutes canned beans for dried ones and uses lean turkey sausage to keep saturated fat in check.

Makes 6 servings
Cooking time: N/A

Ingredients

2 tbsp (30 mL) canola oil, to divide

6 oz. (170 g) smoked turkey sausage, thinly sliced

1½ cups (375 mL) diced onions

4 medium garlic cloves, minced

2 cans (15 oz./443 mL each) no-salt-added red kidney beans, rinsed and drained

1 tsp (5 mL) dried thyme leaves

2 dried bay leaves

1 tbsp (15 mL) Louisiana hot sauce

¼ tsp (1 mL) salt

3 cups (750 mL) hot cooked brown rice

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. 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.
  2. Add beans, thyme and bay leaves. Stir in cooked sausage, hot sauce, salt and remaining 1 tbsp (15 mL) canola oil. Heat until cooked through. Serve over rice.

Notes

Serving Size
⅔ cup (150 mL) bean mixture and ½ cup (125 mL) rice per serving.

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 320
Total Fat 9 g
Saturated Fat  0 g
Cholesterol 15 mg
Sodium 360 mg
Carbohydrates 45 g
Fibre 13 g
Sugars  3 g
Protein 16 g
Potassium 562 mg
Beans contain plant protein, fibre, and resistant starch (it doesn’t get digested when you eat), which help to decrease your appetite, and to control your weight, and blood sugar and cholesterol levels. Beans can also lower your risk for developing heart disease. – Shabnam Jabrani, registered dietitian, Mississauga, Ont.

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