Good Evening Lovelies,
Well as promised it is Foodie Friday, so it’s time for another recipe from the vault of experiments with my Diabetes Meal to Plate recipes. With moving and taking on more responsibilities, sometimes it can become difficult to meal prep and stay focused. However, I decided that I would stop not prioritizing my health and take a step back to refocus and recenter on what is important: Beating PCOS and Diabetes. This recipe this week was so delicious, it is called Chicken Sausage and Dirty Rice. If you are like me and love good ole southern food, especially food from New Orleans, than this recipe is for you. It has just enough kick to make your taste-buds dance while remaining perfectly low carb and friendly for PCOS sufferers and Diabetics. Follow the Steps Below and see my adjustments:
Ingredients
2 Red Sweet Peppers cut into strips
2 Green and/or yellow sweet peppers cut into strips
2 Cups of sliced onions (I used green onions)
2 Cups of celery (finely chopped)
4 Tablespoons of canola oil (I used sunflower oil)
3 Cloves of garlic, minced
1 Cup of reduced-sodium chicken broth (if you are vegan or vegetarian, you can replace with vegetable broth)
1/2 Cup of long grain brown rice
1/2 Cup of water
1/8 teaspoon of cayenne pepper
1 small bay leaf
2 cups cherry tomatoes, halved (I left these out but I’m sure it is tasty with them)
2 teaspoons snipped fresh thyme
4 3-ounce fully cooked Andouille chicken sausages, such as Al Fresco brand, cut into 1/2 inch thick slices (I used andouille sausage from the farmers market, but again if you are vegan, veggie grillers can be used)
Instructions
- Finely chop about 1/2 cup of the sweet peppers and 1/4 cup of the onions and celery. In a small saucepan heat 1 tablespoon of the oil (or desired amount to saute the veggies, because 1 tablespoon is never enough) and add the finely chopped vegetables. Cook and stir over medium heat about 5 minutes or until just tender. Stir in 1 clove of the minced garlic (about a table spoon); cook and stir for 1 minute more. Carefully stir in chicken broth and the water. Bring to boiling. Add rice, cayenne pepper, and bay leaf. Return to boiling; reduce heat. Simmer, covered, for 45 to 50 minutes or until rice is tender.
- Meanwhile, in a large skillet heat remaining 3 teaspoons of oil over medium-high heat. Add remaining sweet pepper strips, sliced onions, and celery. Cook and stir about 5 minutes or until just tender. Add tomatoes, remaining 2 cloves garlic, and 1 1/2 teaspoons of the thyme. Cook and stir about 5 minutes more or until vegetables are crip-tender. Remove vegetables from skillet, cover and keep warm.
- Add chicken sausage to hot skillet. Cook and stir over medium-high heat for 3 to 4 minutes or until heated through and lightly browned.
- Remove and discard bay leaf from cooked rice. Stir in remaining 1/2 teaspoon thyme into rice. To serve, spoon rice, vegetables. Add sausage onto four serving plates.
Health Information
360 calories per serving, 13g total fat, 41g of carbs, 21g protein.
I hope you enjoy!!!! If you like it or dislike it, or mix it up, leave a comment and let me know!!!
With Love,
LoLo
