By Kim Galeaz, R.D.
Shake things up at dinnertime with this just-right spiced, one-pot meal filled with veggies, fiber, protein, and iron.
1 1/2 tablespoons vegetable oil
1 large yellow onion, chopped
1 large green bell pepper, chopped
3/4 cup low-sodium chicken broth
3 1/2 cups cooked brown rice
1 15-ounce can kidney beans, drained and rinsed
1 1/2 cps finely diced low-fat smoked turkey sausage
1/4 teaspoon Cajun or Creole seasoning
1. Heat the oil in a large skillet over medium high heat. Add the onion and pepper and sauté until crisp-tender, about 8 minutes.
2. Lower heat to medium and add the chicken broth, rice, beans, sausage, and seasoning. Stir well and simmer until heated through, about 5 minutes. Serve hot.
Makes 4-6 servings