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Smoked Sausage and Chunky Vegetables

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  • 20 min prep time
  • 20 min total time
  • 9 ingredients
  • 4 servings
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A delicious dinner ready in just 20 minutes! Sausage and vegetables served with rice makes a hearty meal.

Ingredients

2
cups uncooked instant rice
2
cups water
3/4
lb. 97% fat-free smoked sausage, sliced
1
medium onion, cut into 1-inch pieces
1
medium green bell pepper, cut into 1-inch pieces
1
medium zucchini, sliced
1/3
cup water
1/2
teaspoon dried thyme leaves, if desired
1 1/2
teaspoons Worcestershire sauce

Steps

  • 1 Cook rice in 2 cups water as directed on package, omitting margarine and salt.
  • 2 Meanwhile, spray nonstick Dutch oven or 12-inch skillet with nonstick cooking spray. Heat over high heat until hot. Add sausage; cook and stir 2 minutes. Reduce heat to medium-high; add onion and bell pepper. Cook an additional 2 minutes.
  • 3 Add all remaining ingredients; mix well. Bring to a boil. Reduce heat to medium; cover tightly and cook 4 to 6 minutes or until vegetables are crisp-tender. Serve over rice.
  • 1 Cook rice in 2 cups water as directed on package, omitting margarine and salt.
  • 2 Meanwhile, spray nonstick Dutch oven or 12-inch skillet with nonstick cooking spray. Heat over high heat until hot. Add sausage; cook and stir 2 minutes. Reduce heat to medium-high; add onion and bell pepper. Cook an additional 2 minutes.
  • 3 Add all remaining ingredients; mix well. Bring to a boil. Reduce heat to medium; cover tightly and cook 4 to 6 minutes or until vegetables are crisp-tender. Serve over rice.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
2g
10%
Cholesterol
30mg
10%
Sodium
1120mg
47%
Total Carbohydrate
45g
15%
Dietary Fiber
2g
8%
Sugars
6g
6%
Protein
20g
20%
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 2 1/2 Other Carbohydrate; 1 Vegetable; 1 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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