Lightened Up Red Beans & Rice

Lightened Up Red Beans & Rice is Cajun comfort food in a bowl! Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth. Weight Watchers friendly recipe! www.bitesofflavor.com

 

Lightened Up Red Beans & Rice is Cajun comfort food in a bowl!  Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth.  Weight Watchers friendly recipe- 7 SmartPoints! 

 

Lightened Up Red Beans & Rice is delicious Cajun comfort food in a bowl! Kidney beans, rice, veggies, & sausage cooked slow in a spicy broth. Weight Watchers friendly recipe. www.bitesofflavor.com

 

I am constantly craving the flavors of Louisiana.  Something about the spices that just warms my soul!  There are very specific dishes that I love to make when I have a major craving of Cajun flavors.  My Lightened Up Red Beans & Rice is Cajun comfort food in a bowl!  Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth.  This is a Weight Watchers friendly recipe and each serving is 7 SmartPoints.

 

I have been a lover of Cajun food for many years.  It all started with my first visit to New Orleans.  While I was excited to explore the sites of the city, my main goal on that trip was to eat my way through New Orleans.  And boy I sure did!  I’ve gone to New Orleans many times now and each time I’m blown away by the food.  Cajun food is something really special… delicious spices, warming to the soul, and made with love.

 

Some of my favorite Cajun inspired dishes I’ve made are my Chicken Shrimp Gumbo and Cajun Bean & Chicken Stew.  A while back I had a particular craving for red beans and rice, so I knew it was time for me to make a Weight Watchers friendly version of this traditional Cajun dish.  So what exactly makes my version Weight Watchers friendly?  Instead of andouille sausage, I use turkey sausage.  Also, I substitute brown rice for the traditional white rice.  Not to worry my friends… even though this recipe is “lightened up”, it is packed with amazing flavor!  It’s so good, you would never know that it’s healthy!

 

Last week, I posted a recipe for Turkey Sausage Squash Casserole which calls for turkey sausage.  I have recently become a huge fan of turkey sausage!  I like to try different brands, and for this recipe I used Oscar Mayer Natural Choice Uncured Turkey Sausage.  It’s fully cooked and packed with hardwood smoked flavors!

   

 

Oscar Mayer Natural Selection Uncured Turkey Sausage; perfect for this healthy red beans & rice

 

To start, slice up the turkey sausage.  In a large pot or dutch oven, heat over medium high heat and add olive oil.  Add the sliced sausage and sear until browned, about 3 minutes.  Remove the sausage from the pot and set aside.  Add diced onion, celery, and bell pepper to the pot and sauté until the veggies are soft, about 8 minutes.  Next, add minced garlic and sauté for another minute.  Once veggies and garlic are tender, add tomato paste, Cajun seasoning (I use Slap Yo Mama), salt, pepper, and thyme.  Mix and let cook for about 3 minutes.

 

 

To the pot, add chicken stock, water, Worcestershire sauce, Louisiana hot sauce, cooked turkey sausage, and a bay leaf.  Cover with a lid, reduce heat to low, and let simmer for 2 hours.  If you have time, let simmer even longer!  While the stock is simmering, cook brown rice according to package instructions.  After the stock has simmered, remove the lid and remove the bay leaf.

 

I like to thicken up the stock by making a cornstarch slurry.  To thicken the stock, in a small bowl add two tablespoons of stock from the pot plus 2 tablespoons cornstarch.  Mix with a fork until well combined.  Add the cornstarch slurry to the pot and mix well.

 

 

Let cook for 5 minutes.  Add red kidney beans and rice to the pot.  Mix well and cook for 5 minutes.

 

Lightened Up version of Red Beans & Rice! Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth. Weight Watchers friendly recipe! www.bitesofflavor.com

 

Lightened Up Red Beans & Rice is Cajun comfort food in a bowl!  Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth.  Hearty with just the right spice!  I like to serve this with Sweet Skillet Cornbread and top with chopped parsley and green onion.  15 grams of protein and only 7 Weight Watchers SmartPoints for 1 ½ cups!

 

Lightened Up Red Beans & Rice is Cajun comfort food in a bowl! Kidney beans, brown rice, veggies, & turkey sausage cooked low and slow in a delicious broth. Hearty with just the right spice! Weight Watchers friendly recipes. www.bitesofflavor.com

 

I hope you enjoy these *Cajun* bites of flavor!

 

Watch this 60 second video to learn how to make Lightened Up Red Beans & Rice:

 

Serves 10 Cups, 1 1/2 Cups Per Serving

Lightened Up Red Beans & Rice

7 SMARTPOINTS per serving

10 minPrep Time

2 hr, 30 Cook Time

2 hr, 40 Total Time

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Recipe Image

Ingredients

  • 1 Teaspoon Olive Oil
  • ¼ Large White Onion
  • 2 Celery Stalks
  • Half Green Bell Pepper
  • 13 Ounces Uncured Turkey Sausage (I use Oscar Meyer Selects Hardwood Smoked Uncured Turkey Sausage)
  • 1 Clove Garlic
  • 1 Tablespoon Tomato Paste
  • 1 Teaspoon Dried Thyme
  • 1 Teaspoon Cajun Seasoning (I use Slap Yo Mama)
  • 1 Teaspoon Salt
  • ½ Teaspoon Pepper
  • 2 Cups Low Sodium Chicken Stock
  • 5 Cups Water
  • 1 Tablespoon Worcestershire Sauce
  • 1 Tablespoon Louisiana Hot Sauce
  • 1 Bay Leaf
  • 2 Tablespoons Cornstarch (Mix with 2 tablespoons liquid from the pot plus cornstarch)
  • 1 ½ Cups Canned Red Kidney Beans
  • 1 Cup Uncooked Brown Rice
  • Chopped Green Onions, for garnish
  • Chopped Parsley, for garnish

Instructions

  1. Chop onion, celery, and bell pepper and set aside.
  2. Slice sausage and set aside.
  3. Mince garlic and set aside.
  4. Heat dutch oven (or large pot) over medium high heat and add oil.
  5. Add sausage and cook until browned, about 3 minutes, stirring occasionally.
  6. Use a slotted spoon and remove sausage on plate.
  7. Add onion, celery, and bell pepper to pot.
  8. Sauté for 8 minutes, stirring occasionally.
  9. Add garlic and sauté for 1 minute.
  10. Add tomato paste, Cajun seasoning, salt, pepper, and thyme. Mix well and sauté for 3 minutes.
  11. Add chicken stock, water, Worcestershire sauce, hot sauce, sausage, and bay leaf.
  12. Cover with lid, reduce heat to low and simmer for 2 hours.
  13. While stock is simmering, cook rice according to package instructions.
  14. Remove bay leaf and discard.
  15. To thicken the stock, in a small bowl add two tablespoons of stock from the pot plus 2 tablespoons cornstarch. Mix with a fork until well combined. Add the cornstarch slurry to the pot and mix well. Let cook for 5 minutes.
  16. Add red kidney beans and rice to the pot. Mix well and cook for 5 minutes.
  17. Garnish with green onion and parsley.

Notes

NUTRITION: Makes 10, 1 ½ Cups Per Serving- (7 SmartPoints Per Serving) CALORIES: 286 FAT: 8.3 SATURATED FAT: 2.5 CARBS: 38.3 FIBER: 5.6 SUGARS: 3.7 PROTEIN: 15

7.6.5
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http://bitesofflavor.com/lightened-up-red-beans-rice/

10 Comments

  1. I love Cajun food and this looks absolutely delicious! I also love how you have connected it to weight watchers.
    • Cajun food is the best! All my recipes have are Weight Watchers friendly with nutrition information included! Thanks Anna :)

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