This was a great find for quickly preparing a weeknight meal. This recipe comes from Stephanie Witt Sedgwick as a special to the Washington Post. The results are great, the preparation simple and straightforward. Hope you enjoy it as much as we did.
We substituted andouille sausage for the chorizo listed by Ms. Sedgwick. Our reason for changing out the sausage has to do with the calories and contents of the various sausages. Here are our findings for a few common sausage varieties (per ounce).
chorizo: 129 calories; 11 g fat; 25 mg cholesterol; 350 mg sodium; 7 g protein
andouille: 60 calories; 5 g fat; 20 mg cholesterol; 200 mg sodium; 4 g protein
linguiça: 80 calories; 5.5 g fat; 20 mg cholesterol; 225 mg sodium; 7 g protein
hot Italian sausage: 55 calories; 3.5 g fat; 15 mg cholesterol; 155 mg sodium; 5 g prot.
kielbasa: 63.5 calories; 5 g fat; 19.5 mg cholesterol; 336 mg sodium; 3.5 g protein
bratwurst: 84 calories; 7.2 g fat; 22 mg cholesterol; 240 mg sodium; 3.4 g protein
Of course, there are many different preparations for each of these sausage varieties, and you may know how to get a lower-calorie or low-fat version of any one of these or another type of sausage. This information is just to keep us thinking about which ones we choose for any particular recipe.
We also added a cup of chopped tomatoes as a topper to this dish. (That was certainly a low-calorie move, and we thought it added a lot to the flavor!)
Here’s the recipe:
1 tsp mild olive oil or vegetable oil
4 oz. fresh chorizo, casings removed, cut into quarters lengthwise, then thinly sliced
¾ cup finely diced onion
1 can (15.5 oz.) no-salt-added chickpeas, drained and rinsed
1 cup raw long-grained brown rice
Kosher salt to taste
2¼ cups homemade or no-salt-added chicken broth, or more as needed
2 Tbsp finely chopped parsley
Preheat oven to 350 degrees.
Heat oil in 2½- to 3-quart ovenproof pot over medium-high heat. Add chorizo. Cook, stirring frequently, for 5-6 minutes or until chorizo starts to lightly brown. Make sure to use wooden spoon to break up sausage as necessary and cook until raw look is gone.
Add onion to sausage.Stir to coat. Reduce heat to medium. Cook for 3-4 minutes, stirring as needed, until onion softens.
Add chickpeas and rice. Season with salt to taste, stirring thoroughly to incorporate. Pour in broth. Stir once,. Increase heat to medium-high. Bring to a boil. Cover pot. Transfer to oven. Bake for 45 minutes. Check for doneness. If rice is undercooked, but all of broth has been absorbed, add ½ cup broth, cover and reutn to oven for 5-8 minutes. If there is still liquid pooling in bottom of pot, cover and return to oven for 5-8 minutes or until broth is absorbed.
Taste and add salt if needed. Using fork, stir in parsley, fluffing rice at same time. Serve warm.
Here is a picture of our version of this recipe, along with the next bog entry, Sweet Corn with Toasted Coconut.