Sausage-Wild Rice Casserole

recipe
This Sausage-Wild Rice Casserole uses quick-cooking wild rice, so the whole meal comes together in a matter of minutes.

Yield:

4 servings (serving size: 1 3/4 cups)

Recipe from

Recipe Time

Prep: 5 Minutes
Cook: 12 Minutes

Nutritional 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

Ingredients

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

Preparation

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.

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.

Note:

Cooking Light Superfast Suppers

January 2003
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