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Creole Black Eyed Pea Stew

Serve this dish on a cold winter’s day. If you like it spicier, add Louisiana-style hot sauce to taste.

Prep Time: 15 minutes

Nutritional Facts

Serving Size: 1 cup stew

  • Calories 175
  • Carbohydrate 25 g
  • Protein 10 g
  • Fat 4.5 g
  • Saturated Fat 1.3 g
  • Sugar 5 g
  • Dietary Fiber 5 g
  • Cholesterol 15 mg
  • Sodium 580 mg
  • Potassium 470 mg

This Recipe Serves 7

Ingredients

1 teaspoon olive oil
7 ounces turkey kielbasa, diced
1 large onion, diced
1 green bell pepper, seeded and diced
2 stalks celery diced
2 cloves garlic, minced
1 tablespoon Cajun seasoning
½ teaspoon ground black pepper
1 (14.5-ounce) can black eyed peas, rinsed and drained
1 (14.5-ounce) can diced tomatoes
2 cups low-sodium, fat free chicken broth
½ cup instant brown rice
Louisiana hot sauce, to taste

Instructions

  1. Add the oil to a soup pot over medium-high heat. Sauté the kielbasa until it begins to brown.
  2. Add the onion, bell pepper, celery, and garlic, and sauté until the vegetables are softened and beginning to brown, about 12 to 15 minutes.
  3. Add the remaining ingredients and bring to a boil. Reduce the stew to a simmer, until the rice is cooked, about 5 to7 minutes.

MAKE IT GLUTEN-FREE: Be sure the chicken broth, turkey kielbasa, and all other ingredients are gluten-free and this dish can be gluten-free.

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A Gluten-Free Meal Plan

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