I love NOLA!!! New Orleans, Louisiana, that is. The Audubon Zoo is absolutely incredible. The St. Patrick’s Day parade offers a less-scandalous way to acquire beads if Mardi Gras isn’t for you. The French Quarter is jam packed with history, jazz, and FOOD. My family has vacationed down there a handful or more times, and I just can’t get enough. Not only do I want to bring the Cajun flavors to the Hoosier state, but I also want to make them Meltdown-Friendly! Today’s dish is a New Orleans classic, red beans and rice, suitable with or without protein as a main dish or side.
Red Beans and Rice
- 2 Tbsp olive oil
- ½ cup diced onion
- ½ cup diced bell pepper
- ½ Tbsp minced garlic
- 1 lb diced or shredded chicken breast (or less)
- ½ lb turkey smoked sausage, slice (or less)
- 1 can red beans, drain/rinse
- Bay leaf
- ¼ tsp cayenne pepper
- ½ tsp dried thyme
- 1/8 tsp dried sage
- Dried parsley
- Cajun seasoning – watch sodium
- 1 can no-salt-added diced tomatoes
- 1 ½ cup cooked brown rice
- Tabasco or other hot sauce
Heat oil in a skillet over med heat. Cook onion, bell pepper, and garlic. Brown chicken. Add sausage, beans, seasonings (increase as desired), and tomatoes. Bring to a light boil then simmer – the longer the better, 15 min anyway. Plate each serving over ½ cup cooked brown rice – consider boiling rice in broth and/or juice from the tomato can with spices and/or Tabasco.
This recipe makes 6 carb servings and 3 large protein servings. It’s a great option for Level 2 Day 1’s double-carb meal – would make 3 protein/double carb servings. On other levels, this makes 6 single protein/carb meals. Do remember we want to limit our consumption of turkey sausage and similar products. You may choose to eliminate or decrease the portion of sausage used.
I may not be the spokeswoman for Popeye’s Chicken, but I am just as enthusiastic about the flavors of Louisiana and encourage you to give them a try! Feast NOLA style, feast Cajun, and as always…FEAST ON!!!
~Coach Lauren
