Red beans & rice

This classic cold-weather dish can be made with red or white kidney beans, or a combination of both. Rinse and drain well to get rid of about 40 percent of the sodium in canned beans. Like chili, this dish is better the next day. Refrigerate and reheat over medium heat for dinner in a day or two.

canola or olive oil, for cooking

1 onion, peeled and chopped

2-3 garlic cloves, crushed

1 lb (450g) cooked sausage, such as Kielbasa, sliced

2 19 oz. cans (540ml) red kidney beans, rinsed and drained

2 cups (500 ml) chicken, beef or vegetable stock

1 bay leaf (optional)

salt and pepper

steamed rice, for serving

1. In a large, heavy skillet, heat a drizzle of oil over medium-high heat and sauté the onion for 4-5 minutes, until soft.

2. Add the garlic and sausage and cook for another minute or two. Add the beans, stock and bay leaf, cover and simmer for 30 minutes, until the mixture thickens and everything is nice and soft. Remove from heat and let it continue to cook if you want a thicker consistency.

3. Serve immediately, over rice, or cool and refrigerate for a day or two, then reheat in a saucepan over medium heat.

Serves 4-6.

368 calories, 14.8 g fat (5 g saturated, 7.2 g monounsaturated, 2.5 g polyunsaturated), 55 mg cholesterol, 35.6 g carbohydrate, 22.5 g protein, 8 g fibre