Our Studio Location

PERSONAL TRAINING STUDIO

Fitness TogetherWinnetka
546B Lincoln Ave
Winnetka, IL   60093
p. (847) 441-6399
Fitness Together$99 to $199
View Map

HOURS OF OPERATION

Mon - Fri   6:00 AM - 9:00 PM
Sat   6:00 AM - 3:00 PM
Sun   Closed

By appointment only

« Back

Blog

Cajun Red Beans and Rice

Cajun Red Beans and Rice

Prechopped vegetables and canned beans keep this version of red beans and rice simple yet satisfying. Because this recipe begins with oil-sautéed aromatics, it contains more grams of fat per serving than its boxed counterpart—but the calories and sodium are significantly lower, and the taste is terrific.

Yield: 5 servings (serving size: about 3/4 cup bean mixture and about 3/4 cup rice)

Ingredients

  • 2  tablespoons  olive oil
  • 2  (3-ounce) chicken andouille sausage links, chopped
  • 1  (8-ounce) container prechopped onion, bell pepper, and celery mix
  • 1 1/2  teaspoons  salt-free Cajun seasoning
  • 3/4  teaspoon  salt
  • 1/2  teaspoon  dried oregano
  • 2  garlic cloves, minced
  • 1  (15-ounce) can red beans, rinsed and drained
  • 1/4  cup  water
  • 1  (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1/4  teaspoon  freshly ground black pepper
  • 4  cups  hot cooked long-grain rice

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; sauté 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.

Nutritional Information

Calories:

336 (0.0% from fat)

Fat:

8.4g (sat 1.8g,mono 5.1g,poly 1.3g)

Protein:

12.7g

Carbohydrate:

51.6g

Fiber:

5.9g

Cholesterol:

36mg

Iron:

3.3mg

Sodium:

698mg

Calcium:

90mg