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Sausage and Rice Casserole

Prep time 17 mins
Cook time 20 mins
Stand time 2 mins
Yield 4 servings (serving size: about 1 cup)

Ingredients

  • Cooking spray
  • 1/2 pound 97%-fat-free breakfast sausage (such as Jimmy Dean)
  • 1 cup chopped onion
  • 1 medium red bell pepper, chopped
  • 1/2 cup thinly sliced celery
  • 4 garlic cloves, minced
  • 1/4 teaspoon crushed red pepper
  • 1 (10.75-ounce) can condensed reduced-fat, reduced-sodium cream of celery soup, undiluted
  • 1 (8-ounce) can sliced water chestnuts, drained
  • 2 teaspoons Worcestershire sauce
  • 2 tablespoons light soy sauce
  • 1/2 cup frozen green peas
  • 1 cup hot cooked long-grain brown rice

Nutrition Information

  • calories 173
  • fat 2.0 g
  • satfat 0.5 g
  • protein 5.1 g
  • carbohydrate 35.0 g
  • cholesterol 3 mg
  • iron 1.5 mg
  • sodium 824 mg
  • caloriesfromfat 10 %
  • fiber 5.4 g
  • calcium 130 mg

How to Make It

  1. Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add sausage; cook until meat is browned, stirring to crumble; remove from pan.

  2. Add onion, bell pepper, and celery to sausage drippings; sauté 4 minutes or until tender. Add garlic and crushed red pepper; cook 30 seconds. Add sausage, soup, and next 4 ingredients; stir well. Bring just to a simmer; cover, reduce heat, and simmer 10 minutes. Stir in rice; cover, remove from heat, and let stand 2 minutes.

Oxmoor House Healthy Eating Collection