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Cajun Grains
15 min prep time
45 min cook time
8servings
Recipe by
Jackie Newgent, RDN, CDN
Source
The All-Natural Diabetes Cookbook, 2nd edition
Photo by
Tara Donne
How to Make Cajun Grains
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."
15 min prep time
45 min cook time
8servings
3/4 cup
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Step-By-Step Instructions:
- 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.)
- 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.
- 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.
Nutrition facts
8 Servings
-
Serving Size
3/4 cup
- Amount per serving Calories 230
-
Total Fat
5g
- Saturated Fat 1.5g
- Cholesterol 20mg
- Sodium 430mg
-
Total Carbohydrate
32g
- Dietary Fiber 7g
- Total Sugars 4g
- Protein 15g
- Potassium 455mg
- Phosphorous 240mg
Ingredients
whole farro (rinsed and drained)
1 cup
chicken or vegetable broth (low-sodium)
1 3/4 cup
diced tomatoes with green chilies (roasted)
1 can
sea salt
1 1/4 tsp
Extra Virgin Olive Oil
1 tbsp
ground turkey ((about 93% lean))
8 oz
green bell pepper (finely diced)
1 med
white onion (finely diced)
1 small
salt-free cajun seasoning
1 tbsp
no-salt-added red kidney beans (drained)
1 can
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