The first recipe my kids wanted to take with them 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, MI
START TO FINISH: 25 MIN. • MAKES: 6 SERVINGS
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
Reduced-fat sour cream and Louisiana-style hot sauce, optional
1. In a large skillet, heat the oil over medium-high heat. Add sausage; cook and stir 2-3 minutes or until browned. Stir in the broccoli; cook and stir 2 minutes longer.
2. Add water, tomatoes and seasonings; bring to a boil. Stir in rice. Reduce heat; simmer, covered, 5 minutes.
3. Remove from heat; stir rice mixture and sprinkle with cheese. Let stand, covered, 5 minutes or until liquid is almost absorbed and cheese is melted. If desired, serve with sour cream and hot sauce.
Per 1 cup without sour cream and hot sauce: 276 cal., 10g fat (3g sat. fat), 48mg chol., 853mg sod., 30g carb. (3g sugars, 4g fiber), 17g pro.
Diabetic Exchanges: 2 lean meat, 1 1/2 starch, 1 vegetable, 1/2 fat.