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Published on December 03, 2012

Black Beans and Yellow Rice

  • 4 ounces smoked turkey sausage, slice thin
  • 1 cup chopped yellow onion
  • 2 cloves garlic, minced
  • ½ of 15 ounce can sodium free black beans, rinsed and drained (3/4 cup)
  • ½ cup reduced sodium chicken broth
  • 2 teaspoon chili powder
  • ½ cup water
  • ¼ teaspoon ground turmeric
  • ½ cup instant brown rice
  • 1 medium tomatillo, husk removed, rinsed, and finely chopped
  • ½ ripe medium avocado, seeded, peeled, chopped
  • 2 tablespoons snipped fresh cilantro
  • 1 lime cut into wedges
  1. Coat large skillet with nonstick cooking spray. Heat over medium to high heat. Add turkey to hot skillet, cook for 2 minutes or until lightly browned; stir frequently. Remove from skillet and set aside.
  2. Add onion to skillet; cook and stir for 3 minutes or until lightly browned. Add garlic; cook for 15 seconds stirring constantly. Stir in beans, broth, and chili powder; bring to a boil over medium to high heat. Remove from heat and stir in sausage. Cover and keep warm.
  3. Meanwhile in small saucepan combine water and turmeric. Add rice and steam; follow package directions (minus any salt).
  4. In medium bowl gently stir together tomatillo, avocado and cilantro.
  5. Spoon sausage-bean mixture over rice and top with tomatillo mixture. Serve with lime wedges.

Makes 4 servings ( ½ cup beans, ¼ cup rice, and ¼ cup tomatillo servings)

Calories: 188 Kcal
Total fat: 6 gm
Saturated fat: 1 gm
Cholesterol: 19 mg
Sodium: 365 mg
Carbohydrate: 26 gm
Protein: 10 gm

Acquired from Diabetic Living Magazine Winter 2011