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Meatless Jambalaya

Name: Meatless Jambalaya
Prep time: 1 h 20 min
Total time: 1 h 20 min
Yield: 6
Cuisine: French
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

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

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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.

By Pillsbury Kitchens

Updated May 28, 2010

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.

Nutrition Information

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.