Quick Brazilian Feijoada

Meat, vegetables and a side all in one! This multitasking dinner can be on the table in less than 30 minutes.

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  • Makes: 1 servings
  • Makes: 1 cup rice and 1/2 cup sausage mixture each
  • Start to Finish: 30 mins

Quick Brazilian Feijoada

Directions

  1. In a medium nonstick skillet cook 1/4 cup chopped onion and 1 clove garlic, minced, in 1 tsp. hot olive oil over medium heat until tender. Add half of a garlic chicken sausage link, halved lengthwise and sliced; 1/2 cup canned reduced-sodium black beans, rinsed, drained, and slightly mashed; 1/4 cup reduced-sodium chicken broth or water; and 1/8 tsp. ground cumin. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Meanwhile, in a small saucepan toast 1/4 cup quick-cooking brown rice in 1 tsp. hot olive oil over medium-high heat. Add 2/3 cup water. Bring to boiling; reduce heat. Simmer, covered, about 11 minutes or until rice is tender and liquid is absorbed. Remove from heat. Stir in 1/2 cup thinly sliced spinach, kale, or other dark green leafy vegetable. Let stand, covered, for 2 minutes. Spoon rice mixture into a bowl; top with sausage mixture. Squeeze an orange wedge over top.
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Nutrition Facts (Quick Brazilian Feijoada)

  • Per serving:
  • 374 kcal ,
  • 14 g fat
  • (2 g sat. fat ,
  • 1 g polyunsaturated fat ,
  • 7 g monounsaturated fat ),
  • 35 mg chol. ,
  • 649 mg sodium ,
  • 50 g carb. ,
  • 9 g fiber ,
  • 5 g sugar ,
  • 19 g pro.
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