Red Beans and Rice (Makeover)

From Betty's Soul Food Collection... Rice is nice, but it’s terrific when blended with a calorie-smart, spicy tomato-based sauce along with red beans, fresh veggies and kielbasa.

  • Prep Time 20 min
  • Total Time 50 min
  • Servings 6

1
tablespoon olive or vegetable oil
3/4
lb smoked turkey kielbasa, cut into 1/2-inch pieces
1
cup chopped onions (1 large)
1/2
cup chopped green bell pepper (1 small)
1/2
cup chopped red bell pepper (1 small)
1/2
cup chopped celery (1 medium stalk)
2
cloves garlic, finely chopped, or 1/4 teaspoon garlic powder
2
dried bay leaves
1
teaspoon dried thyme leaves
1
can (14.5 oz) Muir Glen™ organic stewed tomatoes
1
teaspoon seasoned salt
2
cans (15 oz each) Progresso™ red kidney beans, drained, rinsed
1
cup uncooked long-grain white rice
2
cups water
Hot pepper sauce

  • 1 In 4-quart saucepan, heat oil over medium heat. Add kielbasa, onions, bell peppers, celery, garlic, bay leaves and thyme; cook 4 to 6 minutes, stirring occasionally, until vegetables are tender.
  • 2 Stir in tomatoes and salt. Heat to boiling. Reduce heat to low; cover and simmer 20 minutes, stirring occasionally. Stir in beans. Cover; simmer 10 minutes longer.
  • 3 Meanwhile, cook rice in water as directed on package. Remove bay leaves from bean mixture. Serve bean mixture over rice. Serve with hot pepper sauce.

Expert Tips

A peachy dessert is a great way to end this meal. Select your favorite from the Desserts section on this site.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
420
(
Calories from Fat
80),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
30mg
30%;
Sodium
1140mg
1140%;
Total Carbohydrate
63g
63%
(Dietary Fiber
9g
9%
  Sugars
7g
7%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
30%;
Calcium
10%;
Iron
30%;
Exchanges:
3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.