عشاءسهل

Hoppin' John (Sausage, Black-Eyed Peas, and Rice)

Name: Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4
Ingredients: 1/2 cup brown rice, instant uncooked; 1 teaspoon canola oil; 3 ounces low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces; 1/2 red bell pepper; 1 jalapeño pepper, medium; 1 can black eyed peas; 1/2 cup water; 1 teaspoon salt

Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!

40 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 cup, 1/4 of recipe (225)

234

سعرات حرارية

12g

بروتين

36g

كربوهيدرات

دهون

ألياف

سكر

1057mg

صوديوم

دهون مشبعة 1 g · كوليسترول 20 mg

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المكونات

brown rice, instant uncooked
1/2 cup · or white rice
canola oil
1 teaspoon · or corn oil
low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces
3 ounces · lowest fat and sodium available
red bell pepper
1/2 · medium, chopped
jalapeño pepper, medium
1 · seeded and finely chopped
black eyed peas
1 can · low-sodium, rinsed and drained, 15 ounces
water
1/2 cup
salt
1 teaspoon

التعليمات

1
Wash hands with soap and water.
2
Prepare the rice using the package directions, omitting the salt and butter/margarine.
3
Meanwhile, in a medium non-stick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the sausage for 3 minutes or until richly browned, stirring frequently.
4
Stir in the bell pepper and jalapeño pepper. Cook for 1 minute.
5
Stir in the peas, water, and salt. Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains. Remove from the heat.
6
Let stand, covered, for 5 minutes so the flavors bend. Stir in the rice. Transfer to a serving bowl.

المصدر: USDA MyPlate Kitchen · Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook American Heart Association

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