Cajun Grains
Per ServingCajun Grains |
||
|---|---|---|
| Makes: 8 servings | ||
| Serving Size: 3/4 cup | ||
| Calories | 230 | |
| Fat | 5 | g |
| Saturated Fat | 2 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 32 | g |
| Fiber | 7 | g |
| Sugars | 4 | g |
| Cholesterol | 20 | mg |
| Sodium | 430 | mg |
| Potassium | 455 | mg |
| Protein | 15 | g |
| Phosphorus | 240 | mg |
| Choices: Starch 2, Vegetable 1, Lean Protein 2 | ||
- Makes: 8 servings
- Serving Size: 3/4 cup
- Preparation Time: 15 minutes
- Cooking Time: 45 minutes
Ingredients
| 1 | cup | whole farro, rinsed and drained |
| 1 3/4 | cups | low-sodium chicken or vegetable broth |
| 1 | can | (14.5-oz) roasted, diced tomatoes with green chilies (undrained) |
| 1 1/4 | tsp. | sea salt |
| 1 | Tbsp. | extra-virgin olive oil |
| 8 | oz. | ground turkey (about 93% lean) |
| 1 | med. | green bell pepper, finely diced |
| 1 | small | white onion, finely diced |
| 1 | Tbsp. | salt-free Cajun seasoning |
| 1 | can | (15-oz) no-salt-added red kidney beans, drained |
Directions
- Add the farro, broth, diced tomatoes with liquid, and salt to a medium-size saucepan. Bring everything to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
- Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and Cajun seasoning and sauté until the turkey is crumbled and well-done and the onion is softened, about 5 minutes.
- Stir the turkey mixture and the beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove the saucepan from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.
