by Gale Compton
There is nothing better than a big bowl of red beans and rice. Our recipe takes most of the excess fat and calories out to make it nutritiously filling as well. We combine dark red kidney beans, brown rice, onions and bell pepper with freshly made meatballs and savory seasonings to simmer in the slow cooker all day while releasing the most mouthwatering aroma. If you are looking for tasty slow cooker foods that will make a lasting impression, this is it. Slow cooker recipes are a great way to blend healthy ingredients into a complete meal.
Slow Cooker Red Beans and Rice is always a family favorite with a salad and a big crusty loaf of French bread. While most recipes have tons of calories and fat, our version has less than 200 calories and only 3 grams of fat along with high amounts of fiber and protein in each serving. Be sure to make extra because Skinny Slow Cooker Red Beans and Rice is better the next day!
Here’s our healthier take on this New Orleans’ classic. Enjoy this absolutely delicious Skinny Slow Cooker Red Beans and Rice!
Minimum Slow Cooker Size: 5 quarts
Serving Size: 1 cup | Calories: 170 | Previous Points: 3 | Points Plus: 4 | Total Fat: 3 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 20 mg | Sodium: 150 mg | Carbohydrates: 22 g | Dietary fiber: 16 g | Sugars: 1 g | Protein: 18 g
- 1 tablespoon olive oil
- 1 cup diced yellow onion
- 3/4 chopped red bell pepper
- 1 stalk celery, diced
- 2 cloves garlic, minced
- Kosher or sea salt to taste
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon freshly ground black pepper
- 2 teaspoons freshly snipped thyme
- 1 bay leaf
- 2(15 ounce) cans dark red kidney beans
- 3 cups chicken broth (low sodium, fat free)
- SAUSAGE INGREDIENTS:
- 1 lb lean ground turkey or chicken, 93% works well
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried sage
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon cayenne pepper
- 1 teaspoon dried oregano
- 2 cups uncooked long grain brown rice
Place all the above sausage ingredients into a large mixing bowl and mix thoroughly until well blended. Make into small meatballs, about 1/2". Refrigerate while veggies are cooking.
In a large skillet, heat olive oil to medium-low, add onions, bell pepper and celery, sauté until tender, about 4 minutes. Add garlic and sauté one additional minute. Add sautéed onion, bell pepper, celery, garlic and remaining ingredients to the slow cooker, stir to combine. Add sausage and stir gently, cover and cook on low 6-8 hours. Recommend 4-6 quart slow cooker.
Cook rice according to the directions on package.
Remove the bay leaf and serve beans over a bed of brown rice.
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