Meatless Jambalaya

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.

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  • prep time 1 hr 20 min
  • total time 1 hr 20 min
  • ingredients 13
  • servings 6
 

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

SAVE ON THIS RECIPE!

LOCATION

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.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

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