Ingredients
1 (10-ounce) bag frozen seasoning blend (contains diced onions, green/red peppers, celery and parsley)
2 Cajun pork sausage links
1 tablespoon roasted garlic
2 cups water
2 teaspoons vegetable seasoning blend
1 teaspoon ham base
3 tablespoons diced pimientos (undrained)
1 (16-ounce) can red beans (drained)
1 teaspoon browning sauce
2 cups instant rice

Steps

1. Preheat large saucepan on medium-high 2–3 minutes. Place seasoning blend in microwave-safe bowl and microwave on HIGH 3 minutes to defrost.
2. Remove casing from sausage. To do this, cut off one end of casing and squeeze contents into saucepan. Slide casing through fingers to remove entire contents. Wash hands.
3. Add garlic. Drain seasoning blend and stir into meat mixture. Cook 5–7 minutes until meat is brown and no pink remains. Stir frequently and break up meat as it cooks.
4. Stir in remaining ingredients except rice; cover, increase heat to high and bring to boil.
5. Stir rice into boiling mixture; cover, reduce heat to low and simmer 7–8 minutes until liquid is absorbed. Serve.

CALORIES (per 1/4 recipe) 436kcal; FAT 10g; CHOL 45mg;
SODIUM 1376mg; CARB 59g; FIBER 6g; PROTEIN 22g;
VIT A 8%; VIT C 19%; CALC 9%; IRON 20%

Ingredients
1 (16-ounce) bag frozen okra
1 (14 1/2-ounce) can stewed tomatoes
salt and pepper, to taste

Steps

1. Combine all ingredients in microwave-safe bowl.
2. Cover and microwave on HIGH 8–10 minutes until okra is tender, stirring once. Stir and serve.

CALORIES (per 1/4 recipe) 64kcal; FAT 0g; CHOL 0mg;
SODIUM 362mg; CARB 15g; FIBER 6g; PROTEIN 2g;
VIT A 11%; VIT C 18%; CALC 10%; IRON 2%