Chicken Sausage and Dirty Rice

Chicken Sausage and Dirty Rice

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From: Diabetic Living Magazine

This Cajun-inspired main dish is made with spicy Andouille sausage and served over brown rice that's been cooked with colorful chopped vegetables and cayenne pepper.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 red sweet peppers, cut into strips
  • 2 green and/or yellow sweet peppers, cut into strips
  • 2 cups sliced onions
  • 2 cups sliced celery
  • 4 teaspoons canola oil
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • ½ cup water
  • ½ cup uncooked long-grain brown rice
  • ⅛ teaspoon cayenne pepper
  • 1 small bay leaf
  • 2 cups cherry tomatoes, halved
  • 2 teaspoons snipped fresh thyme
  • 4 (3 ounce) Al Fresco® brand fully-cooked chicken Andouille sausage, cut into ½-inch-thick slices

Preparation

  • Prep

  • Ready In

  1. Finely chop about ½ cup of the sweet peppers and ¼ cup each of the onion and celery. In a small saucepan heat 1 teaspoon of the oil over medium heat. Add the finely chopped vegetables. Cook and stir over medium heat about 5 minutes or until just tender. Stir in 1 clove of the minced garlic; cook and stir for 1 minute more. Carefully stir in chicken broth and water. Bring to boiling. Add rice, cayenne pepper, and bay leaf. Return to boiling; reduce heat. Simmer, covered, for 45 to 50 minutes or until rice is tender.
  2. Meanwhile, in a large skillet heat remaining 3 teaspoons oil over medium-high heat. Add remaining sweet pepper strips, sliced onion, and celery. Cook and stir about 5 minutes or until just tender. Add tomatoes, remaining 2 cloves garlic, and 1½ teaspoons of the snipped fresh thyme. Cook and stir about 5 minutes more or until vegetables are crisp-tender. Remove vegetables from skillet; cover with foil and keep warm.
  3. Add chicken sausage to hot skillet. Cook and stir over medium-high heat for 3 to 4 minutes or until heated through and lightly browned.
  4. Remove and discard bay leaf from cooked rice. Stir remaining ½ teaspoon thyme into rice. To serve, spoon vegetables, rice, and sausage onto four serving plates.

Nutrition information

  • Serving size: 1 cup vegetables, ⅓ cup rice, and 2 ounces cooked sausage
  • Per serving: 360 calories; 13 g fat(3 g sat); 7 g fiber; 41 g carbohydrates; 21 g protein; 87 mcg folate; 65 mg cholesterol; 12 g sugars; 3,504 IU vitamin A; 145 mg vitamin C; 94 mg calcium; 3 mg iron; 664 mg sodium; 807 mg potassium
  • Nutrition Bonus: Vitamin C (242% daily value), Vitamin A (70% dv), Folate (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 vegetable, 2 medium-fat protein, 1½ starch, 1 fat

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