1 cup brown rice
7 oz deli-fresh smoked lean turkey sausage
Olive oil cooking spray
1 medium yellow onion, diced
1 green bell pepper, cored, seeded and diced
3 cloves garlic, minced
8 oz dried red beans, soaked overnight in water in a covered pot
1 bay leaf
2 tomatoes, preferably Roma, cored, seeded and finely chopped
1½ tsp Cajun seasoning
Sea salt and fresh ground black pepper, to taste
4 tbsp fresh cilantro, minced

Cook brown rice according to package directions. Remove from eat and set aside.

In a medium-size pot cover saususage with about 3 inches of water. Bring to a boil, then allow to boil for 10 minutes. Remove from heat, drain and let cool for 5 minutes before slicing sausage.

Heat a large pot over medium-high heat. Mist with cooking spray and add onion, green pepper and garlic. Sauté for about 5 minutes or until vegetables are cooked through. Drain soaked beans and rinse with cold water. Add beans, bay leaf and 3 cups water to pot with vegetables. Bring to a boil, then let oil for 20 minutes before reducing heat to medium-low. Cook until beans are soft, stirring occasionally and adding more water as it evaporates, about 2 hours. When beans are cooked through and water has reduced to less than 1 cup, add tomatoes and cook for at least 15 more minutes.

Remove bay leaf. Stir in Cajun seasoning, cooked rice and sausage and cook for about 10 minutes. Season with salt and black pepper and garnish with cilantro before serving.

Nutrition per 1-cup serving: Calories 292 Total Fat 2g, Sat fat O.5g, Carbs 53g, Fiber 4g, Sugar 49g, Protein 15g, Sodium 427mg, Cholesterol 7mg

Clean Eating, May/June 2010 Page 75