Skinny-Red-Bean-n-Rice-Slow-Recipe

Ingredients:

  • 1 tbsp olive oil
  • 1/2 cup chopped onion
  • 1/4 cup chopped red bell peppers
  • 1/4 cup chopped celery
  • 1/4 cup chopped carrots (optional)
  • 1/2 tsp sea salt 1/2 tsp cayenne pepper
  • 1/2 tsp freshly ground pepper
  • 1 tsp dried thyme
  • 1 bay leaf 2 cloves garlic1
  • 1 cup dried kidney beans, rinsed and bad ones removed. Soak overnight, drain and rinse just before adding to crock pot. 2 cups chicken broth (low sodium, fat free)
  • 3 cups water
  • Sausage

 

SAUSAGE INGREDIENTS:

  • 1 lb lean ground turkey or chicken, 93% works well
  • 1 tsp garlic powder
  • 1/2 tsp freshly ground black pepper
  • 1 tsp dried sage
  • 1 tsp red pepper flakes
  • 1/2 tsp onion powder
  • 1 tsp cayenne pepper
  • 1 tsp dried oregano

 

Directions:

Heat olive oil in a large frying pan over medium heat. Sauté onions, bell pepper and celery for about 3 minutes.

Add to slow cooker: sauted onions, bell pepper and celery, bay leaf, salt, cayenne pepper, black pepper, thyme and garlic.

Add pre-soaked kidney beans to the mixture along with chicken broth and enough water to cover the ingredients plus an extra inch. Cook on low for approximately 6 hours.

Add cooked turkey sausage and continue cooking 1-2 more hours or until beans are tender but not falling a part. Note: 2 (15 oz.) cans Kidney Beans (low sodium) can be used in place of dried beans.

Note:  Add more water if the mixture becomes dry and thick. The beans should resemble soup and not look watery. 2 cups uncooked Brown Rice (NOT the quick rice, Uncle Ben’s is a good choice). Cook rice according to the directions on the package. Cook enough to yield 4 cups of rice to serve with the beans.

Remove the bay leaf and serve beans over a bed of steamed brown rice.

SAUSAGE DIRECTIONS:

Place all the above ingredients into a large mixing bowl and mix thoroughly until well blended. While beans are soaking over night, refrigerate sausage mix over night to allow the flavors to blend. Refrigerating the sausage mix is not an absolute but I prefer when all the flavors have several hours to blend. Cook the sausage over medium heat, breaking up into small chunks while cooking. Cook the sausage until it loses its pink color. Drain off any fat before adding to the bean mixture.

Here is a list of the Top Slow Cookers to help you prepare easy, fast low calorie meals.

 

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