I have tried to create a red beans and rice recipe that would be a lighter version for those who are dieting. I have replaced smoked sausage with turkey kielbasa and left out some of the more unhealthy oils and used extra virgin olive oil instead. Using brown rice adds a whole grain and ups the fiber content
1. Put beans in a large bowl and cover with 3 inches of water. Soak for 10 hours.
2. In a large stockpot, heat olive oil over medium heat and add onions, celery, green pepper and garlic. Season with salt and pepper. Cook until vegetables soften. Add fresh parsley, thyme, kielbasa, ham hocks and chicken stock. Bring to boiling (will be very soupy) and reduce heat to medium-low and cook stirring occassionally for 2 hours. In the last 15 minutes mash some of the beans until mixture becomes thicker and creamy. Remove hamk hocks & bay leaves and discard.
3. During the last 5 minutes of cooking time, prepare 4 cups of brown rice. Spoon 1/2 cup of brown rice onto a plate and ladel red beans over the top. Garnish with herbs of your choice and hot sauce if desired.
I like spicy food so I sometimes throw in serrano or habenero peppers and I definately use a generous amount of hot sauce (I prefer Cholula). I omitted those items from the recipe for those who want a mild version. I garnished the dish today with some sliced green onions and it worked out great. I also used white rice in the photo because I didn't have any brown rice in the house.
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|Serving Size: 1 Serving (807g)|
|Recipe Makes: 8|
|Calories from Fat: 235 (31%)|
|Amt Per Serving||% DV|
|Total Fat 26.2g||35 %|
|Saturated Fat 7.6g||38 %|
|Monounsaturated Fat 12.7g|
|Polyunsanturated Fat 4.1g|
|Cholesterol 88.2mg||27 %|
|Sodium 1880.6mg||65 %|
|Potassium 1664.3mg||44 %|
|Total Carbohydrate 83.2g||24 %|
|Dietary Fiber 17.1g||68 %|
|Sugars, other 66.2g|
|Protein 48.1g||69 %|
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Calories per serving: 759
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