N'awlins Butter Beans with Andouille |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
|
Some say it isn't soul food unless it's mashed, creamed, candied, or deep-fried. But Southern cuisine needn't swim in saturated fat: Witness the recipes in Dr. Ro's Ten Secrets to Livin' Healthy (Bantam Dell Books) by nutritionist Rovenia Brock, Ph.D. With this delicious down-on-the-Delta dish, Brock slashes the fat while upping the nutritional ante with picks high in vitamin A, beta-carotene, and lycopene. You get a meal that's good for your heart and soul. Ingredients:
3 turkey (or chicken) andouille sausage links (about 3 oz each), sliced on an angle |
1 can (16 oz) large butter beans (or lima beans) |
1 can (10 oz) whole tomatoes |
4 carrots, peeled and shredded |
1 small onion, cubed |
1/2 cup chopped fresh thyme leaves |
1 tbsp crushed garlic |
Directions:
1. In a medium stockpot, bring all ingredients to a boil. Salt and pepper to taste. Reduce heat and simmer 30 minutes or until the beans are tender and the sausage has shrunk to small disks. Serve hot.
2. Nutritional analysis per serving (with turkey andouille): 205 calories, 3.7 g fat (1.7 g saturated), 32 g carbohydrates, 17.6 g protein, 8.9 g fiber Nutritional analysis provided by Self
|
|