Photo by T. Mike Fletcher
½ cup diced green pepper ½ cup diced onion ½ cup diced celery 2 tablespoons vegetable oil 2 medium cloves garlic, finely diced 1 cup brown rice 1 tablespoon liquid smoke 1 teaspoon salt 1 teaspoon dried thyme Cayenne, to taste 4 cups chicken stock 6 ounces fully cooked smoked sausage (low fat is fine) diced into ½-inch pieces 1 15-ounce can black beans, drained and rinsed 2 tablespoons finely minced parsley
Preheat the oven to 350 degrees.
Sauté the pepper and onion in the vegetable oil just until they are beginning to soften. Add the garlic and the rice. Brown the rice. Add the smoke, salt, thyme, cayenne, and stock. Cover and bring to a boil. Transfer to the oven and bake for 30 minutes. Add the sausage and beans. Bake for another 15 to 20 minutes until the liquid is absorbed. Sprinkle with the parsley just before serving.
Note from the Ardent Cook: My husband was recently diagnosed with Type 2 diabetes. We knew we had to change his diet, but we also wanted to make sure his food had plenty of taste. This dish features brown rice, black beans and low-fat smoked sausage. It can be used as a side dish or a main dish. I used liquid smoke to enhance the flavor. There are several brands available, but I prefer the taste of Colgin’s original. Liquid smoke is not an artificial flavor. It is made by catching the liquid condensation of smoldering hardwood chips and, as such, is a natural product.
By Helen Fletcher, The Ardent Cook
