Cajun Red Beans and Rice

Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Prechopped vegetables and canned beans keep this version of red beans and rice simple yet satisfying. Because this recipe begins with oil-sautéed aromatics, it contains more grams of fat per serving than its boxed counterpart—but the calories and sodium are significantly lower, and the taste is terrific.

Yield: 5 servings (serving size: about 3/4 cup bean mixture and about 3/4 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 336
  • Calories from fat: 0.0%
  • Fat: 8.4g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.3g
  • Protein: 12.7g
  • Carbohydrate: 51.6g
  • Fiber: 5.9g
  • Cholesterol: 36mg
  • Iron: 3.3mg
  • Sodium: 698mg
  • Calcium: 90mg

Ingredients

  • 2 tablespoons olive oil
  • 2 (3-ounce) chicken andouille sausage links, chopped
  • 1 (8-ounce) container prechopped onion, bell pepper, and celery mix
  • 1 1/2 teaspoons salt-free Cajun seasoning
  • 3/4 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 2 garlic cloves, minced
  • 1 (15-ounce) can red beans, rinsed and drained
  • 1/4 cup water
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1/4 teaspoon freshly ground black pepper
  • 4 cups hot cooked long-grain rice

Preparation

  1. 1. Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; sauté 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.
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