Black Beans & Yellow Rice with Fresh Tomatillo Topping

Black Beans & Yellow Rice with Fresh Tomatillo Topping

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From: Diabetic Living Magazine

Beans and rice are staple foods so we've made them irresistible by adding smoked turkey sausage and a fresh tomatillo topping. This recipe comes in at under 200 calories per serving and is ready in just 45 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 ounces smoked turkey sausage, thinly sliced
  • 1 cup chopped yellow onion (1 large)
  • 2 cloves garlic, minced
  • ½ (15 ounce) can no-salt-added black beans, rinsed and drained ( ¾ cup)
  • ½ cup reduced-sodium chicken broth
  • 2 teaspoons chili powder
  • ½ cup water
  • ¼ teaspoon ground turmeric
  • ½ cup instant brown rice
  • 1 medium tomatillo, husk removed, rinsed and finely chopped
  • ½ ripe medium avocado, seeded, peeled and chopped
  • 2 tablespoons snipped fresh cilantro
  • 1 lime, cut into wedges

Preparation

  • Prep

  • Ready In

  1. Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat. Add sausage to hot skillet; cook for 2 to 3 minutes or until lightly browned, stirring frequently. Remove from skillet; set aside.
  2. Add onion to skillet; cook and stir about 3 minutes or until lightly browned. Add garlic; cook for 15 seconds, stirring constantly. Stir in beans, broth and chili powder. Bring to boiling over medium-high heat. Remove from heat; stir in sausage. Cover to keep warm.
  3. Meanwhile, in a small saucepan, combine the water and turmeric. Add rice; cook according to package directions, except omit any salt. In a medium bowl, gently stir together tomatillo, avocado and cilantro.
  4. To serve, spoon bean mixture over rice; top with tomatillo mixture. Serve with lime wedges.

Nutrition information

  • Serving size: ½ cup bean mixture, ¼ cup rice and ¼ cup tomatillo mixture
  • Per serving: 188 calories; 6 g fat(1 g sat); 6 g fiber; 26 g carbohydrates; 10 g protein; 30 mcg folate; 19 mg cholesterol; 3 g sugars; 589 IU vitamin A; 14 mg vitamin C; 59 mg calcium; 2 mg iron; 365 mg sodium; 400 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings:

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