Healthy Red Beans and Rice

Healthy Red Beans and Rice

8
Dale Tadlock 5

"If you want real Cajun, you have to try red beans and rice. Often, this simple dish is loaded with fat and sodium. Try this reworked recipe that everyone loves! No one will ever know it's the 'healthy' version! My daughters LOVE this!"
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Ingredients

9 h 10 m servings 362 cals
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Original recipe yields 6 servings

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Nutrition

  • Calories:
  • 362 kcal
  • 18%
  • Fat:
  • 2.8 g
  • 4%
  • Carbs:
  • 57.1g
  • 18%
  • Protein:
  • 27.7 g
  • 55%
  • Cholesterol:
  • 27 mg
  • 9%
  • Sodium:
  • 872 mg
  • 35%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  1. Put red beans in a large pot with enough water to cover by several inches. Soak 8 hours to overnight.
  2. Drain and rinse beans. Pour hot water into the pot. Add beans, sausage, onions, bell pepper, celery, cayenne pepper, salt, and bay leaf to the pot; stir. Place pot over medium heat, put a cover on the pot, and cook, stirring frequently, for 30 minutes.
  3. Reduce heat to medium-low and continue cooking at a simmer until the beans are tender, about 30 minutes more. Remove and discard bay leaf before serving.

Footnotes

  • Cook's Note:
  • If you aren't concerned with the fat content, try different sausages to vary the flavor. I recommend Tasso ham or andouille sausage for a true Cajun flavor.
  • In place of the ground red pepper, I like to use 1/2 teaspoon of Penzys Spices(R) Ground Red Chipotle Pepper and 1/2 teaspoon of Penzys Spices(R) '33rd and Galena.'

Reviews

8
  1. 9 Ratings

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Most helpful positive review

FINALLY, a recipe with the word "healthy" in the title that is really just that! I love that it calls for dry beans instead of canned and water instead of bouillon. My family loved it. A nice, l...

Most helpful critical review

I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again!

FINALLY, a recipe with the word "healthy" in the title that is really just that! I love that it calls for dry beans instead of canned and water instead of bouillon. My family loved it. A nice, l...

I followed the recipe exactly and it was so watery and very, very bland. Will not be making it ever again!

Our adjustments were to add two cups less water, and add four(ish) tablespoons of an msg-free chicken broth/soup base. I simmered my beans for an additional half-hour after an overnight / most-o...

I used lower fat Hillshire Farms Chicken Hardwood Smoked Sausage instead of turkey sausage. It did take longer than 30 minutes to cook the liquid down, but the end result was a very tasty red b...

Are used whole-grain rice it was very filling

I also followed this recipe to the last detail and it did not turn out at all. Too watery, bland, and the cayenne pepper gave the dish a "rubber band" taste. The turkey sausage I used tasted awe...

I agree with the other review that it was extremely watery. I cooked it for about two hours instead of just the hour it called for. It was pretty tasteless, probably because it was so watery. ...

I just made this and followed the recipe exactly and it was way to watery. Flavor is ok but seems lacking still. If saice wasnt a bust would have made again. My little ones liked it.