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Meatless Jambalaya

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  0 reviews
  • 1 hr 20 min prep time
  • 1 hr 20 min total time
  • 13 ingredients
  • 6 servings
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Stirring fennel seed, red pepper and Italian seasoning into this savory stew evokes the flavor of Italian sausage without the fat and calories. Each serving has only 3 grams of fat and 280 calories.

Ingredients

1
tablespoon oil
1/2
cup coarsely chopped onion
1/2
cup coarsely chopped green bell pepper
2
garlic cloves, minced
2
cups water
1
(14.5-oz.) can stewed tomatoes, undrained, cut up
1
(8-oz.) can tomato sauce
1/2
teaspoon dried Italian seasoning
1/4
teaspoon ground red pepper (cayenne)
1/8
teaspoon fennel seed, crushed
1
cup uncooked regular long-grain white rice
1
(15.5-oz.) can butter beans, drained, rinsed
1
(15.5-oz.) can red beans or kidney beans, drained, rinsed

Steps

  • 1 Heat oil in large skillet over medium-high heat until hot. Add onion, bell pepper and garlic; cook and stir 2 to 3 minutes or until crisp-tender.
  • 2 Stir in water, tomatoes, tomato sauce, Italian seasoning, ground red pepper and fennel. Bring to a boil; add rice. Reduce heat to low; cover and simmer 25 to 35 minutes or until rice is tender, stirring occasionally.
  • 3 Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.
  • 1 Heat oil in large skillet over medium-high heat until hot. Add onion, bell pepper and garlic; cook and stir 2 to 3 minutes or until crisp-tender.
  • 2 Stir in water, tomatoes, tomato sauce, Italian seasoning, ground red pepper and fennel. Bring to a boil; add rice. Reduce heat to low; cover and simmer 25 to 35 minutes or until rice is tender, stirring occasionally.
  • 3 Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 Cups
Calories
280
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
630mg
26%
Total Carbohydrate
52g
17%
Dietary Fiber
7g
28%
Sugars
5g
5%
Protein
10g
10%
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
3 Starch; 3 Other Carbohydrate; 1 Vegetable; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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