Cajun Grains

Cajun Grains
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The All-Natural Diabetes Cookbook, 2nd edition. Recipe Credit: . Photo Credit: Tara Donne.
Summary

Author Jackie Newgent loves flexitarian recipes—dishes that can be made with meat or without. "This scrumptious whole-grain side is inspired by classic 'dirty' rice," she says. "Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée."

  • Prep time
    15 min
  • Cook time
    45 min
  • Servings
    8 Servings
  • Serving size
    3/4 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    3/4 cup
  • Amount per serving Calories 230

  • Total Fat 5g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 20mg
  • Sodium 430mg
  • Total Carbohydrate 32g
    • Dietary Fiber 7g
    • Total Sugars 4g
  • Protein 15g
  • Potassium 460mg
  • Phosphorus 240mg

Choices/Exchanges: 2 Starch, 1 Vegetable, 1 Lean protein

Ingredients

Ingredients

  • whole farro (rinsed and drained)
    1 cup
  • chicken or vegetable broth (low-sodium)
    1 3/4 cup
  • diced tomatoes with green chilies (can roasted)
    1
  • sea salt
    1 1/4
  • extra virgin olive oil
    1 tbsp
  • ground turkey ((about 93% lean))
    8 oz
  • medium green bell pepper (finely diced)
    1
  • small white onion (finely diced)
    1
  • salt-free cajun seasoning
    1 tbsp
  • can no-salt-added red kidney beans (drained)
    1
Directions

Directions

  1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)

  2. 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 onion is softened, about 5 minutes.

  3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

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