Spice Up Your Day!

What's great about grains is that they keep you full-without a lot of fat. This noontime treat of Red Beans and Rice with Vegetarian Sausage combines fiber-filled beans and rice with tons of flavor and even sneaks in a few vegetables. It's a one-dish meal you could eat cold or warm in the microwave at work. Try it with a side of fresh fruit or tomato slices for a simple, but spicy lunch.

Ingredients

1 garlic clove, minced
1 large green bell pepper, cored, seeded and diced
1 large onion, chopped
1/4 tsp. salt
1/8 tsp. pepper
1/4 tsp crushed dried oregano
1 bay leaf
1/8 tsp. crushed red pepper flakes or to taste
1/2 tsp. chili powder
6 oz. vegetarian soy chorizo (2 links), sliced 1/2-inch thick
1 (15-oz.) can red beans, drained and rinsed
1 cup diced, reduced-sodium canned tomatoes
1 1/3 cups water
2/3 cup long-grain rice

Instructions

Spray a large nonstick skillet with cooking spray. Add garlic, bell pepper and onion. Cook over medium-high heat for 5 minutes or until onion is translucent, stirring frequently. Add salt, pepper, oregano, bay leaf, crushed red pepper flakes and chili powder. Stir well. Add chorizo, beans, tomatoes and water. Bring to a boil. Stir in rice. Reduce heat to low, cover and simmer 30 to 35 minutes or until rice is tender and liquid is absorbed. Discard bay leaf before serving. Makes 4 (1½-cup) servings.

Serving Suggestions

If desired, substitute chicken-based andouille or chorizo sausage for soy chorizo. You'll get slightly less total fat, about the same amount of calories, but 30 mg of cholesterol per serving, which you don't have in the vegetarian recipe.

Nutrition Information Per Serving

230 calories; 6 g total fat; 12.5 g protein; 35 g carbohydrates; 560 mg sodium,
5g dietary fiber