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Broccoli, Rice and Sausage Dinner

The first recipe my kids requested when they left home was broccoli with sausage and rice. If fresh zucchini or summer squash is available, add it to the mix. —JoAnn Parmentier, Branch, Michigan
  • Total Time
    Prep/Total Time: 25 min.
  • Makes
    6 servings

Ingredients

  • 1 tablespoon canola oil
  • 1 package (13 ounces) smoked turkey sausage, sliced
  • 4 cups small fresh broccoli florets
  • 2 cups water
  • 1 can (14-1/2 ounces) diced tomatoes, drained
  • 1/4 teaspoon seasoned salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • 2 cups uncooked instant brown rice
  • 1/2 cup shredded sharp cheddar cheese
  • Optional toppings: Reduced-fat sour cream and Louisiana-style hot sauce

Directions

  • In a large skillet, heat oil over medium-high heat. Add sausage; cook and stir until browned, 2-3 minutes. Stir in broccoli; cook and stir 2 minutes longer.
  • Add water, tomatoes and seasonings; bring to a boil. Stir in rice. Reduce heat; simmer, covered, 5 minutes.
  • Remove from heat; stir rice mixture and sprinkle with cheese. Let stand, covered, until liquid is almost absorbed and cheese is melted, about 5 minutes. If desired, serve with sour cream and hot sauce.
Nutrition Facts
1 cup (calculated without sour cream and hot sauce): 276 calories, 10g fat (3g saturated fat), 48mg cholesterol, 853mg sodium, 30g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.

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