December 2005/January 2006,
EatingWell for a Healthy Heart Cookbook (2008)
To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.
Active Time: 30 minutes |
Total Time: 40 minutes
12 ounces hot Italian turkey sausage links, removed from casings
2 teaspoons canola oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 1/2 cups frozen chopped okra
3/4 cup instant brown rice
1 bunch scallions, trimmed and sliced (optional)
Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.
Per serving :
6 g Fat;
2 g Sat;
1 g Mono;
25 mg Cholesterol;
18 g Carbohydrates;
11 g Protein;
3 g Fiber;
631 mg Sodium;
448 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 vegetable, 2 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.