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Sausage-Wild Rice Casserole

Prep time 5 mins
Cook time 12 mins
Yield 4 servings (serving size: 1 3/4 cups)
This Sausage-Wild Rice Casserole uses quick-cooking wild rice, so the whole meal comes together in a matter of minutes.


  • Cooking spray
  • 1/2 pound reduced-fat sausage
  • 2 small onions, cut into 8 wedges
  • 2 cups water
  • 1 (6.2-ounce) package fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1 cup frozen petite green peas, thawed

Nutrition Information

  • calories 332
  • caloriesfromfat 31 %
  • fat 11.4 g
  • satfat 4 g
  • monofat 0.0 g
  • polyfat 0.1 g
  • protein 16.5 g
  • carbohydrate 41.3 g
  • fiber 3 g
  • cholesterol 40 mg
  • iron 3 mg
  • sodium 979 mg
  • calcium 48 mg

How to Make It

  1. Heat a large nonstick skillet coated with cooking spray over medium heat. Add sausage, and cook 3 minutes or until browned, stirring often. Remove sausage from pan, and keep warm.

  2. Separate onion wedges into layers. Recoat pan with cooking spray. Add onion; and cook 3 minutes or until browned, stirring frequently. Increase heat to high, and add water to pan; bring to a boil. Add rice, seasoning packet, oregano, and red pepper. Return to a boil; cover, reduce heat, and simmer 4 minutes or until liquid is almost absorbed. Stir in reserved sausage and peas.

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