The first recipe my kids requested when they left home was broccoli with sausage and rice. If fresh zucchini or summer squash is available, add it to the mix. —JoAnn Parmentier, Branch, Michigan,
Ingredients
- 1 tablespoon canola oil
- 1 package (13 ounces) smoked turkey sausage, sliced
- 4 cups small fresh broccoli florets
- 2 cups water
- 1 can (14-1/2 ounces) diced tomatoes, drained
- 1/4 teaspoon seasoned salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- 2 cups uncooked instant brown rice
- 1/2 cup shredded sharp cheddar cheese
- Optional toppings: Reduced-fat sour cream and Louisiana-style hot sauce
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Directions
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Nutrition Facts
1 cup (calculated without sour cream and hot sauce): 276 calories, 10g fat (3g saturated fat), 48mg cholesterol, 853mg sodium, 30g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
