Black-Eyed Peas and Rice with Andouille Sausage

  • 1 (3 1/2 ounce) bag boil-in-bag long grain rice
  • 1 teaspoon olive oil
  • 1/2 cup pre-chopped onion
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon Cajun seasonin
  • 6 ounces chicken andouille sausage, sliced
  • 1 cup fat-free less-sodium
  • 1 (15 ounce) can black eyed peas, rinsed and drained
  • 1 (14.5) ounce can no-salt-added diced tomatoes, undrained
  • 1 teaspoon hot pepper sauce (like Tobasco)
  • 1/2 cup thinly sliced green onions.

  1. Place rice bag in an 8-inch square baking dish; cover with water.  Microwave on HIGH 6 minutes.  Drain.
  2. Heat olive oil in a large saucepan over medium heat.  Add chopped onion, minced garlic, and Cajun seasoning to pan.  Cook 2 minutes, stirring frequently.  Stir in sausage and cook 1 minute.  Add rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil.  Reduce heat and simmer 4 minutes, or until rice is tender.  Stir in hot pepper sauce.  Ladle about 1 1/4 cups mixture into each of 4 bowls.  Sprinkle each serving with 2 tablespoons green onions.

Nutrients Per Serving: Calories 251, Protein 13.4g, Carbohydrate 37.7g, Total Fat 4.9g, Fiber 5g,Cholesterol 46mg, Sodium 714mg

Source: Cooking Light: Complete Meals in Minutes