Method:Boiling

1. Formula

1. 3/4 pound hot Italian turkey sausage links, removed from casings
2. 2 teaspoons canola oil
3. 1 large onion, diced
4. 4 cloves garlic, minced
5. 1 teaspoon Cajun seasoning (see Ingredient note)
6. 2 tablespoons all-purpose flour
7. 4 cups chopped tomatoes
8. 4 cups reduced-sodium chicken broth
9. 2 1/2 cups frozen chopped okra
10. 3/4 cup instant brown rice
11. 1 bunch scallions, trimmed and sliced (optional)

2. Nutrition Information

• Calories: 171 kcal
• Carbohydrates: 19 g
• Dietary Fiber: 3 g
• Fat: 6 g
• Protein: 11 g
• Sugars: 5 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.

4. Remark

Notes: