Andouille and Red Beans with Rice

Andouille and Red Beans with Rice
Prepare and bake a corn bread mix while the red beans and rice are cooking.

Ingredients
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
Cooking spray
4 ounces andouille sausage, diced
1 cup chopped red bell pepper
1 cup prechopped onion
1 1/2 to 2 teaspoons salt-free Cajun seasoning
1 teaspoon dried thyme leaves
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 (16-ounce) can dark kidney beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 cup chopped fresh parsley
1/2 teaspoon salt

Preparation
Cook rice according to the package directions, omitting salt and fat.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until lightly browned. Using a slotted spoon, transfer sausage to a bowl, and keep warm.
Add bell pepper, onion, Cajun seasoning, thyme, and hot pepper sauce to pan; sauté 3 minutes or until onions are tender. Add beans and broth to pan; cook 8 minutes or until thick, mashing half the beans. Add sausage, parsley, and salt to pan; cook 1 minute or until thoroughly heated, stirring occasionally. Serve over rice.

Yield
4 servings (serving size: about 3/4 cup bean mixture and about 1/2 cup rice)

Nutritional Information
CALORIES 245(21% from fat); FAT 5.6g (sat 2.1g,mono 2.4g,poly 0.8g); PROTEIN 11.7g; CHOLESTEROL 20mg; CALCIUM 41mg; SODIUM 900mg; FIBER 4.2g; IRON 2.7mg; CARBOHYDRATE 37g