Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!
- 4 Servings
- Less than $3.00
Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!
- 4 Servings
- Less than $3.00
Ingredients
- 1/2 cup brown rice, instant uncooked
- 1 teaspoon canola oil
- 3 ounces low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces
- 1/2 red bell pepper
- 1 jalapeño pepper, medium
- 1 can black eyed peas
- 1/2 cup water
- 1 teaspoon salt
Steps
Wash hands with soap and water.
Prepare the rice using the package directions, omitting the salt and butter/margarine.
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.
Stir in the bell pepper and jalapeño pepper. Cook for 1 minute.
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.
Let stand, covered, for 5 minutes so the flavors bend. Stir in the rice. Transfer to a serving bowl.
Ingredients
Serving Size: 1 cup, 1/4 of recipe (225)
| 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 | 0.2 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 | 0.3 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 31 mcg |
| Folate | 141 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 56 mg |
Source:
- Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook
- American Heart Association