Skillet Sausage Casserole
|Uncooked brown rice||1⁄2 Cup (8 tbs)|
|50% less fat breakfast sausage||6 Ounce (1/2 of 12-ounce package)|
|Chopped onion||1 1⁄2 Cup (24 tbs)|
|Chopped red bell pepper||1 1⁄2 Cup (24 tbs)|
|Sliced carrot||1⁄2 Cup (8 tbs)|
|Poblano chile||1 , cut into strips|
|Presliced mushrooms||8 Ounce (1 package)|
|Frozen whole kernel corn||1 Cup (16 tbs), thawed and drained|
|Beef flavored bouillon granules||1 Teaspoon|
|Dried thyme||3⁄4 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon|
|Chopped fresh parsley||3⁄4 Cup (12 tbs)|
|Olive oil||2 Teaspoon|
1. Cook rice according to package directions, omitting salt and fat.
2. Cook sausage in a large nonstick skillet over medium-high heat 4 minutes, stirring to crumble. Set aside.
3. Add onion and next 3 ingredients to pan; cook 4 minutes or until onion is tender, stirring frequendy Add mushrooms and next 4 ingredients; cook 4 minutes or until carrot is crisp-tender.
4. Remove from heat; stir in sausage, parsley, oil, and salt. Cover and let stand 3 minutes. Toss with rice.
Serving size: Complete recipe
Calories 973 Calories from Fat 200
% Daily Value*
Total Fat 23 g34.9%
Saturated Fat 4.2 g21.1%
Trans Fat 0 g
Cholesterol 11.5 mg3.8%
Sodium 1999 mg83.3%
Total Carbohydrates 171 g57%
Dietary Fiber 24.6 g98.6%
Sugars 29.2 g
Protein 26 g51.9%
Vitamin A 503.4% Vitamin C 615.4%
Calcium 27.8% Iron 75%
*Based on a 2000 Calorie diet