From Eating Well Magazine
Low Calorie | Low Carb | Low Sat Fat | Heart Healthy | Healthy Weight
To keep it simple, we’ve opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.
Makes 8 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
12 ounces hot Italian turkey sausage links, removed from casings
2 teaspoons canola oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Cajun seasoning (see Ingredient note)
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 1/2 cups frozen chopped okra
3/4 cup instant brown rice
1 bunch scallions, trimmed and sliced (optional)
1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.
NUTRITION INFORMATION: Per serving: 183 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 22 g carbohydrate; 12 g protein; 3 g fiber; 630 mg sodium.
Nutrition bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
TIP: Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.
MAKE AHEAD TIP: To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.