Tuesday, August 26, 2014

Cajun Red Beans and Brown Rice

I have been trying to incorporate more beans into our diet, so the other night I attempted some Cajun Red Beans and Brown Rice.  Bob an I both agreed that it was a winner!

This recipe was adapted from Maureen Callahan's recipe at http://www.myrecipes.com/recipe/cajun-red-beans-rice-10000001867581/. I used real andouille sausage but less of it, chopped my own vegetables, cut back on the salt and eliminated the black pepper- it was quite spicy without it.  I also used brown rice rather than white because I don't eat white rice!

I used Cajun's Choice Blackened Seasoning because I couldn't find salt-free, but it was gluten free, salt was near the end of the ingredient list, and it had no MSG.  



2 tablespoons olive oil 
1 andouille sausage link, with casing removed
1 chopped onion
1 chopped bell pepper
1 chopped celery stalk
1 1/2 teaspoons Cajun seasoning
1/2 teaspoon dried oregano
2 garlic cloves, minced
1 (15-ounce) can red beans, rinsed and drained (1 1/2 cups cooked, if you started from dried beans)
1/4 cup water
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained ( or chop up 2 tomatoes)
4 cups hot cooked brown rice
Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add sausage and chopped vegetable mix to pan; saut√© 4 minutes. 
2.  Add Cajun seasoning, oregano, and garlic to pan; cook 1 minute, stirring constantly. 3.  Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. 
4.  Reduce heat, and simmer 10 minutes or until thickened. Salt to taste if desired.
5.  Remove from heat. Serve over rice.


Eating more beans and having low-meat meals will help keep our budget happy and is a healthy way to eat. Enjoy!

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