This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sausage.
"A jazz musician can improvise based on his knowledge of music. He understands how things go together. For a chef, once you have that basis, that’s when cuisine is truly exciting."
-Charlie Trotter, Chef
I am pretty careful about the sausage that I select. Look at the nutrition facts box and select sausages that come in between 80 and 100 calories in a 2 ounce serving. Secondly, look at the amount of sodium and choose those with sodium levels less than 400mg per 2-ounce serving.
This recipe used a pre-cooked Andouille sausage. The all-natural nitrate free version from Wellshire might not be available to you, however. Look for similar sausage or even a chorizo or other spicy choice.
Servings: 2 | Serving size: about 3 cups
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers. Cooking time does not include chilling time.
|1/4 cup||brown rice|
|1 tsp||olive oil|
|1 large||red onion (diced)|
|2 tsp||no salt added Cajun or Creole seasoning|
|4 Tbsp||non-fat Greek yogurt|
|fresh ground black pepper (to taste)|
|2 Tbsp||reduced-fat sour cream|
|2 Tbsp||2% milk|
|2||ribs celery (diced)|
|1 medium||green bell pepper (diced)|
|3 ounces||Andouille sausage links (sliced into thin half-rounds)|
|1 15 ounce can||no salt added kidney beans (drained and rinsed)|
|8||leaves Romaine lettuce (thinly sliced crosswise)|
Place the water in a saucepan over high heat. When boiling, add the brown rice, reduce to a simmer and partially cover. Cook for about 25 minutes until tender.
While the rice is cooking, place the olive oil in a medium sauté pan over medium high heat. When hot add the onion. Cook for about 15 minutes, stirring frequently. Adjust the heat so the onion caramelizes and doesn’t burn.
When the onions and rice are done, place them together in a small bowl and place the bowl in the refrigerator (or freezer if in a hurry). Stir them occasionally while cooling.
While the onions and rice are cooking, place the paprika, salt, Creole seasoning, yogurt, pepper, sour cream, milk and honey in a small bowl. Stir until blended. Place in the refrigerator to chill.
When the rice, onions and dressing are chilled, place them in a large bowl with the celery, pepper, sausage, beans and lettuce. Toss well and serve.
Serving size: about 3 cups
|Calories 521||Calories from Fat 162|
|% Daily Value|
|Total Fat 17g||28%|
|Saturated Fat 5g||23%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 70g||22%|
|Dietary Fiber 17g||60%|
|Vitamin A 164%||Vitamin C 172%|
|Calcium 20%||Iron 42%|
|Vitamin K 148 mcg||Potassium 1459 mg|
|Magnesium 146 mg|