Diabetes Forecast

Cajun Grains

Per Serving

Cajun Grains

Makes: 8 servings
Serving Size: 3/4 cup
Calories 230
Fat 5 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 32 g
Fiber 7 g
Sugars 4 g
Cholesterol 20 mg
Sodium 430 mg
Potassium 455 mg
Protein 15 g
Phosphorus 240 mg
Choices: Starch 2, Vegetable 1, Lean Protein 2
  • Makes: 8 servings
  • Serving Size: 3/4 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 45 minutes


1 cup whole farro, rinsed and drained
1 3/4 cups low-sodium chicken or vegetable broth
1 can (14.5-oz) roasted, diced tomatoes with green chilies (undrained)
1 1/4 tsp. sea salt
1 Tbsp. extra-virgin olive oil
8 oz. ground turkey (about 93% lean)
1 med. green bell pepper, finely diced
1 small white onion, finely diced
1 Tbsp. salt-free Cajun seasoning
1 can (15-oz) no-salt-added red kidney beans, drained


  1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium-size saucepan. Bring everything to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
  2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and Cajun seasoning and sauté until the turkey is crumbled and well-done and the onion is softened, about 5 minutes.
  3. Stir the turkey mixture and the beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove the saucepan from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

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