Sound Bites | Nutritious Nibbles

Nutritious Nibbles
    
The Suburban Chef
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Healthier Hoppin' John

Many dishes we associate with holidays and traditions may be our favorites but they aren't always good for us. In honor of National Minority Health Month here's a healthy re-make of a Soul Food dish that's thought to bring good luck and prosperity. With a few substitutions (turkey kielbasa for ham hocks, brown rice for white rice) and additions (cabbage, kale or collards) calories, fat and sodium are reduced while fiber, vitamins and minerals are increased. Serve with cornbread or a leafy green salad.

Ingredients:
1 cup dry black-eyed peas*
2 teaspoons canola oil
1/2 cup chopped onion
1/2 cup chopped celery
1/4 cup finely chopped green pepper (optional)
1/2 lb turkey kielbasa
2 cups chopped green cabbage, kale or collards
1 cup reduced-sodium chicken broth
1 bay leaf
1/4 - 1 teaspoon crushed red pepper flakes (amount depends on how much heat you like)
2 cups cooked brown rice

*Can substitute 1 - 15 oz can of black-eyed peas, rinsed & drained (increases sodium content)

Directions:
  1. Peas can be rinsed and soaked overnight for a quicker cooking time or just rinse and cook. If soaked, drain and add clean water before cooking.
  2. In a medium sauce pan combine peas and enough water to cover. Bring to a boil, reduce heat and simmer until tender (but not mushy) approximately 60 minutes. Drain and set aside.
  3. In a large saucepan heat oil on medium heat. Add onion, celery, green peppers and kielbasa; sauté for 5 minutes.
  4. Add cabbage, chicken broth, bay leaf and red pepper flakes. Increase heat to medium high, stir and bring it to a boil. Reduce heat & cover.
  5. Simmer for 15 minutes or until cabbage is tender.
  6. Stir in black-eyed peas, simmer uncovered for 5 minutes.
  7. Remove bay leaves; stir in brown rice and heat.
Makes 4 servings.

Nutrition Information Per Serving: 279 calories, 16 gm protein, 41 gm carbohydrate, 5 gm fat (1 gm saturated fat), 7 gm fiber, 21 mg cholesterol, 470 mg sodium

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