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Hoppin' John (Sausage, Black-Eyed Peas, and Rice)

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Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
En Español

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  • Makes: 4 Servings

Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!

Ingredients

  • 1/2 cup brown rice, instant uncooked (or white rice)
  • 1 teaspoon canola oil (or corn oil)
  • 3 ounces low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces (lowest fat and sodium available)
  • 1/2 red bell pepper (medium, chopped)
  • 1 jalapeño pepper, medium (seeded and finely chopped)
  • 1 can black eyed peas (no salt added, rinsed and drained)
  • 1/2 cup water
  • 1 teaspoon salt

Directions

1. Prepare the rice using the package directions, omitting the salt and butter/margarine.
2. Meanwhile, in a medium non-stick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the sausage for 3 minutes or until richly browned, stirring frequently.
3. Stir in the bell pepper and jalapeño pepper. Cook for 1 minute.
4. Stir in the peas, water, and salt. Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains. Remove from the heat.
5. Let stand, covered, for 5 minutes so the flavors bend. Stir in the rice. Transfer to a serving bowl.

Notes

Learn more about:

Source:

Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook

Nutrition Information

Serving Size: 1 cup, 1/4 of recipe (225)
Nutrients Amount
Total Calories 224
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 999 mg
Carbohydrates 43 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 148 mg
Iron 2 mg
Potassium 565 mg
N/A - data is not available
Nutrients Amount
Total Calories 224
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 1 mg
Cholesterol 4 mg
Carbohydrates 43 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 148 mg
Potassium 565 mg
Sodium 999 mg
Copper 265 mcg
Iron 2 mg
Magnesium 95 mg
Phosphorus 139 mg
Selenium 16 mcg
Zinc 2 mg
Vitamins
Vitamin A 47 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 21 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 31 mcg
Folate 141 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 56 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
3/4 ounces
Protein Foods
3/4 ounces

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