Red kidney beans (canned, drained): 120g (1/2 cup), Chicken sausage (pre-cooked): 100g (3.5 oz, sliced), Bell pepper (green): 50g (1/3 cup, diced), Onion: 50g (1/3 cup, diced), Garlic: 1g (3 clove, minced), Tomatoes (canned, diced): 100g (1/2 cup), Water: 60ml (1/4 cup), Cajun seasoning: 2g (1/2 tsp), Thyme (dried): 1g (1/4 tsp), Bay leaf: 1 leaf, Olive oil: 5ml (1 tsp), Green onions: 5g (2 tbsp, chopped), Fresh parsley: 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a large skillet over medium heat. 2. Add 100g sliced chicken sausage and cook until browned, about 3-4 minutes. Remove and set aside. 3. In the same skillet, add 50g diced onion and 50g diced bell pepper. Cook until softened, about 5 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 2g Cajun seasoning, 1g dried thyme, a pinch salt, and black pepper. Stir for 30 seconds until fragrant. 6. Add 100g diced tomatoes, 120g red kidney beans, 60ml water, and 1 bay leaf. 7. Bring to a simmer and cook for 10 minutes. 8. Return the sausage to the skillet and cook for another 5 minutes. 9. Remove bay leaf. 10. Serve garnished with 5g chopped green onions, 5g chopped parsley.
This Red Bean and Sausage Skillet is designed to nourish women. Red kidney beans and chicken sausage provide a satisfying mix of protein and iron, supporting muscle maintenance and energy, key for women as their needs shift through menopause. Bell pepper, onion, and tomatoes add vitamin C and antioxidants, which help support immune health and collagen production. Garlic, thyme, and Cajun seasoning bring anti-inflammatory compounds, while olive oil supplies heart-healthy fats that are especially important for cardiovascular wellness during and after menopause. A sprinkle of green onions and fresh parsley adds phytonutrients and a fresh finish. Altogether, this flavorful skillet delivers protein, fibre, and a spectrum of vitamins and minerals to support bone, heart, and immune health for women.
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