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    You are in: Home / Low-cholesterol / Lighter Cajun Red Beans and Rice Recipe
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    Lighter Cajun Red Beans and Rice

    Lighter Cajun Red Beans and Rice. Photo by FLKeysJen

    1/2 Photos of Lighter Cajun Red Beans and Rice

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    Total Time:

    Prep Time:

    Cook Time:

    51 mins

    1 mins

    50 mins

    KateL's Note:

    Entered for safe-keeping. From Evelyn Tribole's "More Healthier Homestyle Cooking". Calories, fat and cholesterol were reduced by eliminating oil and sausage, and using more bell peppers. Fiber was increased by using more bell peppers and using brown rice instead of white rice. (Personal note: use a good-quality brown rice such as Texmati basmati, so you'll enjoy the taste of the brown rice and won't miss the white rice.) Capsicum are the same as bell peppers; I included both to enhance search options internationally.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Cook the rice according to the package directions. (I allowed 50 minutes of cooking time, which allows plenty of time to do the advance preparation of the vegetables.).
    2. 2
      Meanwhile, coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
    3. 3
      Add the onion and garlic and cook, stirring, for 5 minutes, or until tender.
    4. 4
      Stir in the beans, tomato sauce, bell peppers (or capsicum), oregano, thyme, and hot pepper sauce.
    5. 5
      Bring to a boil. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the flavors are blended.
    6. 6
      Serve the beans over the rice.
    7. 7
      Garnish with the chopped chives or scallions.

    Ratings & Reviews:

    • on February 24, 2014

      45

      Very good (although I did miss the sausage). Based on another review, I used lots of creole seasoning instead of the oregano and thyme. Great weeknight meal!

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    • on November 24, 2013

      55

      Extremely delicious and easy both. My electric skillet must run hot. The onions started to brown and double tomato sauce turned into a paste that coated everything. However, the flavor was excellent, and I'd intentionally do it the same way again. It was really delightful biting into little bursts of fresh green pepper. I didn't miss sausage at all.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 30, 2009

      45

      While this recipe was tasty, it probably go into regular rotation at our house. The oregano was too much for my personal taste and the end result was quite dry so I would probably try to boost up the liquid content. That said, the fact that this is a healthy, fibre filled recipe is a huge plus. I added some sundried tomato and kalamata olive veggie sausages. Made for the French leg of ZWT5

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Lighter Cajun Red Beans and Rice

    Serving Size: 1 (310 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 384.6
     
    Calories from Fat 22
    87%
    Total Fat 2.5 g
    3%
    Saturated Fat 0.4 g
    2%
    Cholesterol 0.0 mg
    0%
    Sodium 514.9 mg
    21%
    Total Carbohydrate 77.6 g
    25%
    Dietary Fiber 13.0 g
    52%
    Sugars 4.5 g
    18%
    Protein 13.6 g
    27%

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