Bayou Black Beans & Sausage Cassoulet w/Rice

Full of flavor, fiber and high in protein, this beautiful to serve recipe

Bayou Black Bean & Sausage Cassoulet with Rice

Bayou Black Bean & Sausage Cassoulet with Rice

can be as low-fat as you wish to make it.  While the recipe calls for 2 tbs. evoo, you can cut that to 1 by putting all the ingredients together in a bowl, tossing them with 1 tbs. evoo thengiving them a sauté together in a nonstick pan that has been wiped with an oiled paper towel or sprayed with cooking spray.  You hardly miss the extra oil.  If however you choose to eliminate the oil all together, you will notice the difference, but once you condition your palate not to expect that roundness of texture, you’ll be set!  Just add an extra bit of stock, chicken or vegetable, depending on your preference, to give it the moisture you need to balance out the mouth feel.  Remember, eating joyfully is partly emotional reaction to textures.

Ingredients

  • 2 Sausage dinner links (this can be turkey, chicken, pork, andouille, or a veggie sausage)
    • (sliced into bite sized chunks, casing removed from “meat” sausages
  • 2 tbs. extra-virgin olive oil
  • 1 small onion, medium dice
  • 1/2 cup each diced celery, sweet red peppers. green bell pepper, jalapeño pepper
  • 1 c. sliced carrots
  • 1 tbs.  grated garlic
  • 1/2 tsp. each cayenne and black pepper
  • 2 tsp. kosher salt
  • 4 c. cooked black beans (if canned, rinse and drain)
  • 14.5 oz can stewed tomatoes (or 2 c. diced fresh tomato)
  • 1 cup sliced okra* (rinsed in vinegar water after slicing and dried w/paper towels)
  • 1/2 c. good red wine (cabernet, zinfandel, beaujolais, chianti)**

Process

  1. Peel and slice dinner sausage links of your choice into bite sized pieces
  2. Brown in extra-virgin olive oil, adding vegetables and spices.
  3. Sauté until vegetables are crisp tender
  4. Add black beans, tomatoes and okra*, bring to a simmer, add wine
  5. Cover and simmer for 20-25 minutes.
  6. Remove cover and simmer to reduce liquids in cassoulet to desired  concentration.

Rice

Ingredients

  • 2 cups uncooked rice (brown or white)
  • 4 cups chcken (orvegetable) broth
  • 1/2 tsp. sea salt
  • 1 tbs. butter* or evoo* added to broth

Process

  1. Measure stock into a 4 qt. boiler, add salt and butter/oil* and bring to a boil over high heat.  If you have a rice cooker, follow the directions for cooking rice in it.
  2. Otherwise:
  3. Measure uncooked rice into a strainer.  Rinse throughly then add to boiling water. Stir until water returns to a boil.
  4. Reduce heat, cover and cook over lowest heat for 25-35 minutes (depending on color of rice; brown takes longer to cook)
  5. Don’t peek until after 20 minutes. After 20 minutes, stir and check rice for tenderness.
  6.  If needed, add a little HOT broth at this time. ( Note: If the rice begins to boil over, butter or oil the inside of the pot down about 1″ below the rim and reduce heat.)
  7. When tender, remove from heat and fluff with a fork.
  8. Serve as a base for the cassoulet.

* Optional     ** Optional but if omitted, add broth to compensate

This entry was posted in Cookbook, Diabetic Alternatives, EASY, Light & Healthy, Quick -Easy, Rice, Soup, Taste Proven Recipes, What's for Dinner? Yum!. Bookmark the permalink.

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