Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
Spicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!
- Yield
- 4 Servings
- Serving size
- 1 cup, 1/4 of recipe (225)
- Rating
- 4.27 of 5 (11 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1/2 cup brown rice, instant uncooked (or white rice)
- 1 teaspoon canola oil (or corn oil)
- 3 ounces low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces (lowest fat and sodium available)
- 1/2 red bell pepper (medium, chopped)
- 1 jalapeño pepper, medium (seeded and finely chopped)
- 1 can black eyed peas (low-sodium, rinsed and drained, 15 ounces)
- 1/2 cup water
- 1 teaspoon salt
Directions
- Wash hands with soap and water.
- Prepare the rice using the package directions, omitting the salt and butter/margarine.
- Meanwhile, in a medium non-stick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
- Cook the sausage for 3 minutes or until richly browned, stirring frequently.
- Stir in the bell pepper and jalapeño pepper.
- Cook for 1 minute.
- Stir in the peas, water, and salt.
- Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains.
- Remove from the heat.
- Let stand, covered, for 5 minutes so the flavors bend.
- Stir in the rice.
- Transfer to a serving bowl.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 233.71 |
| Total Fat | 5.14 g |
| Saturated Fat | 1.07 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 19.56 mg |
| Carbohydrates | 35.75 g |
| Dietary Fiber | 5.01 g |
| Total Sugars | 0.82 g |
| Added Sugars included | 0 g |
| Protein | 11.52 g |
| Calcium | 35 mg |
| Potassium | 362 mg |
| Sodium | 1056.56 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 67 mg |
| Phosphorus | 202 mg |
| Selenium | 10 mg |
| Zinc | 2 mg |
| Vitamin A | 5 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 19 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 66 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 4 mg |
| Choline | 23 mg |
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Source
Recipe by: Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook — American Heart Association
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/hoppin-john-sausage-black-eyed-peas-and-rice. Federal works are public domain in the United States.