Rice with Andouille Sausage & Black-eyed Peas

                                       4 servings
  Corn bread  (recipe below)makes a nice accompaniment to round out this one-dish, Creole-inspired meal. Andouille sausage is a bit spicy. If you prefer a milder flavor, substitute regular chicken, turkey, or pork sausage.

1....................(3 1/2-ounce) bag boil-in-bag long-grain rice
1 ...................teaspoon olive oil 
1/2................ cup pre-chopped onion 
1 ...................teaspoon bottled minced garlic
1/2 ...............teaspoon Cajun seasoning
6 ..................ounces chicken andouille sausage, sliced
1 ..................cup fat-free, less-sodium chicken broth 
1 ..................(15-ounce) can black-eyed peas, rinsed and drained
1.................. (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 ..................teaspoon hot pepper sauce (such as Tabasco)
1/2 ...............cup thinly sliced green onions

　
1 .                 Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6 minutes; drain.

2 .               Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add 1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute. Add the rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat, and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1 1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons green onions.

               Bacon , Onion  and Cheddar  Corn Muffins
2 .................slices bacon
3/4 .............cup chopped onion
1-1/4 ......... cups fat-free buttermilk
1/4 ............. cup olive oil
1................  large egg, lightly beaten
4.5               ounces all-purpose flour (about 1 cup)
3/4 .............cup yellow cornmeal
2 ................teaspoons baking powder
1/4 ............teaspoon baking soda
1/4 ............teaspoon salt
1/8 ........... teaspoon ground red pepper
2 .............. ounces shredded sharp cheddar cheese (about 1/2 cup)
              **Cooking spray**

1.         Cook bacon in a skillet over medium heat. Remove bacon, reserving drippings in pan. Drain bacon; crumble. Increase heat to medium-high. Add onion to drippings in pan; sauté 5 minutes.

　
2.         Preheat oven to 400°.

　
3.         Combine buttermilk, olive oil, and egg.

　
4.         Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through pepper) in a bowl, stirring well with a whisk. Make a well in center of flour mixture. Add milk mixture; stir just until moist.

　
5.        Stir in bacon, onion, and cheese. Spoon into 12 muffin cups coated with cooking spray.

　
6.        Bake at 400° for 13 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Remove muffins from tins; cool on a wire rack.

Heart Healthy