Skinny Minute Beans & Rice

Skinny Minute Beans & Rice

1 tsp canola oil

8 oz smoked Andouill chicken sausage links, cut on the diagonal about ½ inch thick

2 can 15-16 oz red kidney beans, rinsed and drained

2 cups sweat potato, peeled and diced

1 cup green pepper, diced

1 cup reduced sodium chicken broth

¾ cup celery, chopped

¾ cup onion, chopped

¾ cup water

¼ tomato paste (no salt added)

1 bay leaf 1 tsp dried thyme, crushed

¼ tsp salt

¼ tsp allspice

Dash of paprika

Dash of ground cayenne pepper (to taste)

2 1/2 cups cooked brown rice

Sliced green onions for garnish

BUSYGAL - WIN_20160215_104743

 

 

In a large skillet oven heat oil over med heat. Add sausage, cook until browned, stirring occasionally add remaining ingredients except rice and green onions. Cook covered 10 min. Uncover, simmer about 5 more minutes more until additional moisture has evaporated and sauce becomes slightly thickened. Discard bay leaf. Serve mixture over prepared hot brown rice. Top with green onions and sour cream if desired (add the extra calories)

Servings: 5 1 cup/bean mixture + 1/3 cup rice

Cal 272

Fat 6g

Protein 16g

Carbs 41g

Time saver tip, over the weekend I cooked the rice and bagged it. I sliced the sausage and bagged it. Then I chopped up all veggies and bagged it along with all the seasoning. So when I got home at 5:30 I heated the pan, microwaved the rice and followed the remaining directions. BAM dinner in 30

BUSYGAL - WIN_20160215_105138

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One thought on “Skinny Minute Beans & Rice

  1. Looks great but I can’t eat rice !!!

    *Rick Mason* *Construction Consultant* *656 E Monterey Street* *Chandler AZ 85225* *480-323-6416* *prmason0@gmail.com *

    On Wed, Feb 17, 2016 at 8:07 PM, #busygalshealthylife wrote:

    > #busygalshealthylife posted: “Skinny Minute Beans & Rice 1 tsp canola oil > 8 oz smoked Andouill chicken sausage links, cut on the diagonal about ½ > inch thick 2 can 15-16 oz red kidney beans, rinsed and drained 2 cups sweat > potato, peeled and diced 1 cup green pepper, diced 1 ” >

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