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.

Source: Diabetic Living Magazine


Recipe Summary

1 hr 30 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Finely chop about 1/2 cup of the sweet peppers and 1/4 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.

  • 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 1 1/2 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.

  • 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.

  • Remove and discard bay leaf from cooked rice. Stir remaining 1/2 teaspoon thyme into rice. To serve, spoon vegetables, rice, and sausage onto four serving plates.

Nutrition Facts

1 cup vegetables, 1/3 cup rice, and 2 ounces cooked sausage
360 calories; protein 20.9g; carbohydrates 40.8g; dietary fiber 7.4g; sugars 12g; fat 12.9g; saturated fat 2.6g; cholesterol 65mg; vitamin a iu 3503.8IU; vitamin c 145.3mg; folate 86.9mcg; calcium 94.5mg; iron 2.7mg; magnesium 71.8mg; potassium 806.5mg; sodium 663.8mg.

3 vegetable, 2 medium-fat protein, 1 1/2 starch, 1 fat