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Meatless Jambalaya

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Pillsbury Kitchens
Updated May 28, 2010
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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.

Meatless Jambalaya

  • Prep Time 1 hr 20 min
  • Total 1 hr 20 min
  • Ingredients 13
  • Servings 6
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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

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.

Nutrition

280 Calories
3g Total Fat
10g Protein
52g Total Carbohydrate
5g Sugars

Nutrition Facts

Serving Size: 1 1/4 Cups
Calories
280
Calories from Fat
25
Total Fat
3g
5%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
630mg
26%
Total Carbohydrate
52g
17%
Dietary Fiber
7g
28%
Sugars
5g
Protein
10g
% 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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