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Meatless Jambalaya

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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
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.

Comments + Recipe Twists

Pillsbury

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