Meal Total (per plate): 360 cal., 13 g total fat (3 g sat. fat), 65 mg chol., 664 mg sodium, 41 g carb. ( 7 g fiber, 12 g sugars), 21 g pro. Exchanges: 3 vegetable, 1.5 starch, 2 medium-fat meat, 1 fat.

Chicken Sausage and Dirty Rice

Carb. per serving 41 g

Servings 4 (2 ounces cooked sausage, 1 cup vegetables, and ⅓ cup rice each)   Prep 45 minutes   Cook 45 minutes

• 2 red sweet peppers, cut into strips
• 2 green and/or yellow sweet peppers, cut into strips
• 2 cups sliced onions
• 2 cups sliced celery
• 4 teaspoons canola oil
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• ½ cup water
• ½ cup uncooked long grain brown rice
• ⅛ teaspoon cayenne pepper
• 1 small bay leaf
• 2 cups cherry tomatoes, halved
• 2 teaspoons snipped fresh thyme
• 4 3-ounce fully cooked Andouille chicken sausages, such as Al Fresco brand, cut into ½-inch-thick slices

1. Finely chop about ½ cup of the sweet peppers and ¼ cup each of the onions and celery. In a small saucepan heat 1 teaspoon of the oil over medium heat. Add the finely chopped vegetables. Cook and stir over medium heat about 5 minutes or until just tender. Stir in 1 clove of the minced garlic; cook and stir for 1 minute more. Carefully stir in chicken broth and the water. Bring to boiling. Add rice, cayenne pepper, and bay leaf. Return to boiling; reduce heat. Simmer, covered, for 45 to 50 minutes or until rice is tender.

2. Meanwhile, in a large skillet heat remaining 3 teaspoons oil over medium-high heat. Add remaining sweet pepper strips, sliced onions, and celery. Cook and stir about 5 minutes or until just tender. Add tomatoes, remaining 2 cloves garlic, and 1½ teaspoons of the thyme. Cook and stir about 5 minutes more or until vegetables are crisp-tender. Remove vegetables from skillet; cover and keep warm.

3. Add chicken sausage to hot skillet. Cook and stir over medium-high heat for 3 to 4 minutes or until heated through and lightly browned.

4. Remove and discard bay leaf from cooked rice. Stir remaining ½ teaspoon thyme into rice. To serve, spoon rice, vegetables, and sausage onto four serving plates.

Per serving: 360 cal., 13 g total fat (3 g sat. fat), 65 mg chol., 664 mg sodium, 41 g carb. (7 g fiber, 12 g sugars), 21 g pro. Exchanges: 3 vegetable, 1.5 starch, 2 medium-fat meat, 1 fat.