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Quick Cajun Skillet


  • 1 cup long-grain rice
  • 1 teaspoon vegetable oil
  • 1 large onion (about 1 cup chopped)
  • 1 large green bell pepper (about 1 1/2 cup chopped)
  • 8 ounces turkey kielbasa
  • 2 teaspoons bottled minced garlic
  • 1 teaspoon Cajun-style seasoning blend
  • 1 (14 1/2 ounce) can diced seasoned tomatoes (see note)
  • 1 (8 ounce) can no-salt-added tomato sauce
  • 1 (15 ounce) can red kidney beans

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  1. Bring 2 cups of unsalted water to a boil in a 2-quart saucepan. Add the rice, cover, reduce the heat to low, and simmer for 17 minutes.
  2. Meanwhile, heat the oil on medium in an extra-deep, 12-inch, nonstick skillet.
  3. Peel and coarsely chop the onion, adding it to the skillet as you chop.
  4. Rinse and seed the bell pepper, and cut it into bite-size pieces. Add it to the skillet. Raise the heat to medium-high.
  5. Cut the kielbasa link in half lengthwise. Cut each half into 1/4 -inch slices, adding them to the skillet as you cut. Cook, stirring frequently, for 2 minutes or until the onions are tender and begin to brown.
  6. While the sausage cooks, add the garlic and Cajun seasoning.
  7. Stir in the tomatoes and tomato sauce. Reduce the heat to medium-low.
  8. Rinse and drain the beans and add them to the skillet. Stir and simmer until the beans are hot.
  9. Serve at once over a bed of hot, steamed rice.

Yield: 4 servings

Cook's note: Diced tomatoes come in lots of seasoning variations. This recipe is flexible, but onions, garlic, basil and/or oregano are nice.

Approximate values per serving: 443 calories (15 percent from fat), 7 g fat (2 g saturated), 37 mg cholesterol, 22 g protein, 74 g carbohydrates, 9 g dietary fiber, 1,301 mg sodium