Ingredients:
4 oz Diced smoked turkey sausage
-OR- ham (optional)
1 cup Diced onion
1/2 cup Diced celery
2 Garlic cloves, minced
2 cup Low-sodium chicken broth
4 oz Black-eyed peas picked over and rinsed
1 Bay leaf
4 oz Long-grain white rice
1/2 tsp Dried thyme
1/2 tsp Pepper
1/4 cup Chopped scallions
2 tbsp Minced parsley
Instructions:
This traditional Southern dish is served on New Year's Day for good
luck throughout the year."
Spray medium saucepan with nonstick cooking spray. Add sausage, if
using; cook over medium heat, stirring occasionally, 3 minutes, until
lightly browned. Add onion and celery; cook, stirring until onion is
golden. Add garlic; cook, stirring, 1 minute more.
Add broth, black-eyed peas, bay leaf and 2 cups water; bring to a
boil. Reduce heat, cover and simmer 1 hour, until peas are soft but
not mushy.
Add rice, thyme and pepper; cover and simmer 15-20 minutes until rice
is just tender. Remove from heat; let stand 10 minutes, covered.
Sprinkle with scallions and parsley and serve.
Each serving (1-1/3 cup) with sausage provides: * 1 V,
1-1/2 P, 1 B, 10 C.
Per serving (with sausage): * 281 cal, 17 g pro, 45 car, * 4 g fat: 1
g poly, 1 g mono, 1 g sat; * 302 mg sod, 19 mg chol.
Each serving (1-1/3 cup) without sausage provides: * 1 V, 1/2 P, 1 B,
10 C.
Per serving (without sausage): * 238 cal, 13 g pro, 45 g car, * 2 g
fat: 0 g poly, 0 g mono, 0 g sat; * 50 mg sod, 0 mg chol.
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council Electronic format
courtesy of Karen Mintzias
Servings: 4
|
