Smoked Sausage and Chunky Vegetables

A delicious dinner ready in just 20 minutes! Sausage and vegetables served with rice makes a hearty meal.

  • prep time 20 min
  • total time 20 min
  • ingredients 9
  • servings 4

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
  • 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
    3%
    (Saturated Fat
    2g,
    2%
    ),
    Cholesterol
    30mg
    30%;
    Sodium
    1120mg
    1120%;
    Total Carbohydrate
    45g
    45%
    (Dietary Fiber
    2g
    2%
      Sugars
    6g
    6%
    ),
    Protein
    20g
    20%
    ;
    % Daily Value*:
    Vitamin A
    6%;
    Vitamin C
    35%;
    Calcium
    4%;
    Iron
    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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