CREOLE DIRTY RICE CLEAN EATING

this is out of the may/june 2010 clean eating magazine. if you like heat double the amount of cajun seasoning and add some cayenne pepper to taste. cooking time does not include overnight soaking of bean. see note if you want to use canned red beans. nutritional info per 1-cup serving: cal: 292, total fat: 2g, carbs: 53g, fiber: 4g, protein: 15g, sodium: 427 mg, cholesterol: 7mg from the magazine.

Time: 140 minutes

Number Of Ingredients: 13

Ingredients: brown rice,lean turkey sausage,olive oil flavored cooking spray,yellow onion,green bell pepper,garlic cloves,dried red beans,bay leaf,tomatoes,cajun seasoning,sea salt,pepper,fresh cilantro

Steps:

1. cook brown rice according to package directions
2. remove from heat and set aside
3. in a medium-size pot , cover sausage with about 3 inches of water
4. bring to a boil , then allow to boil for 10 minutes
5. remove from heat , drain and let cool for 5 minutes before slicing sausage
6. heat a large pot over medium-high heat
7. mist with cooking spray and add onion , green pepper and garlic
8. saute for about 5 minutes or until vegetables are cooked through
9. drain soaked beans and rinse with cold water
10. add beans , bay leaf and 3 cups water to pot with vegetables
11. bring to a boil , then let boil for 20 minutes before reducing heat to medium-low
12. cook until beans are soft , stirring occasionally and adding more water as it evaporates , about 2 hours
13. when beans are cooked through and water has reduced to less than 1 cup , add tomatoes and cook for at least 15 more minutes
14. remove bay leaf
15. stir in cajun seasoning , , cooked rice and sausage and cook for about 10 minutes
16. season with salt and pepper and garnish with cilantro before serving
17. you will only need to warm them up for about 5 to 10 minutes instead of cooking them for 2 hours
18. and , you can reduce the water from 3 cups to 1 / 2 cup