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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
South-of-the-Border Lunch Express
Yield: Makes 1 serving
Top brown rice with one of these enticing assortments of vegetables and seasonings for a simple lunch-box meal for one.
Ingredients:
1/2
cup chopped seeded tomato
1/4
cup chunky salsa
1/4
cup rinsed and drained canned black beans
1/4
cup frozen whole kernel corn, thawed
1
teaspoon chopped fresh cilantro
1/4
teaspoon chopped garlic
Dash ground red pepper
1
cup cooked brown rice
Reduced-fat Cheddar cheese (optional)
Preparation:
1.
Combine tomato, salsa, beans, corn, cilantro, garlic and red pepper in 1-quart microwavable bowl. Cover with vented plastic wrap. Microwave on HIGH 1 to 1-1/2 minutes or until heated through; stir.
2.
Microwave rice at HIGH 1 to 1-1/2 minutes in separate 1-quart microwavable dish or until heated through. Top with tomato mixture and cheese, if desired.
Nutritional Information:
| Serving Size: total recipe | |
| Sodium | 488 mg |
| Protein | 10 g |
| Fiber | 9 g |
| Carbohydrate | 69 g |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 7 % |
| Calories | 350 |
Dietary Exchange:
| Starch | 4 |
| Vegetable | 1-1/2 |
This recipe appears in:
Mexican
