Turkey Sausage And Black-eyed Pea Stew (light)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Meats | Cajun | Lowfat, Seattle tim | 6 | Servings |
INGREDIENTS
| 2 1/2 | c | Water |
| 1 1/4 | c | Long-grain white rice |
| 1/2 | t | Salt |
| 1/2 | t | Dried thyme |
| 1/2 | t | Dried basil |
| 1/2 | t | Paprika |
| 1/4 | t | Cayenne pepper |
| 1/4 | t | Onion powder |
| 1/4 | t | Garlic powder |
| 1 | T | Flour |
| 1 | T | Canola oil, or vegetable |
| oil | ||
| 1 | c | Finely chopped onion |
| 1 | Clove garlic, minced | |
| 2 | Celery ribs, finely chopped | |
| 1 | Red or yellow bell pepper | |
| diced | ||
| 1 | c | Low-sodium chicken broth |
| 8 | oz | Smoked turkey sausage |
| sliced 1/2" thick | ||
| 1 | 15-oz peeled and diced | |
| tomatoes drained | ||
| 1 | 15-oz black-eyed peas | |
| 1 | T | Chopped fresh sage leaves |
| or 1 teaspoon dried | ||
| sage | ||
| crushed | ||
| 1/4 | c | Fresh parsley, finely |
| chopped | ||
| Freshly ground black pepper | ||
| to taste |
INSTRUCTIONS
To prepare the rice: Combine the water, rice and salt in a medium saucepan. Bring to a boil and continue boiling, uncovered, until the level of the liquid just covers the rice. Stir occasionally. Cover and reduce the heat to low. Cook 15 minutes. Set aside, covered. To prepare the Cajun seasoning: Combine the thyme, basil, paprika, cayenne, onion powder, garlic powder and flour. set aside. To prepare the stew: In a large saucepan or skillet, preferably nonstick, heat the oil over medium heat. Add the onion and garlic; sauté 3 minutes. Add the celery, bell pepper and 2 tablespoons of the broth. cover and cook 5 minutes, stirring occasionally. Add the turkey sausage and saute with the vegetables, uncovered, 5 minutes. Then sprinkle on the Cajun seasoning and cook 1 minute. Add the remaining broth and the tomatoes. Cook 5 minutes, stirring occasionally. Drain and rinse the black-eyed peas; drain well again. Put into the pan with the sage, cover and cook over medium-low heat 10 minutes, stirring often. Stir in the parsley and pepper. Adjust the seasonings if necessary and serve over rice. Adapted from "On Rice -- 60 Fast and Easy Toppings That Make the Meal" by Rick Rogers. MC formatted 3/12/97 by MsRooby@sprintmail.com Recipe by: Seattle Times 3/5/97 Posted to MC-Recipe Digest V1 #512 by "Rooby" <MsRooby@sprintmail.com> on Mar 12, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 1326
Calories From Fat: 889
Total Fat: 100.2g
Cholesterol: 387.3mg
Sodium: 3955.2mg
Potassium: 666mg
Carbohydrates: 33.6g
Fiber: 4.5g
Sugar: 7.6g
Protein: 79.6g