This satisfying supper is a great way to use up leftover rice and those pesky bits of leftover vegetables that always manage to clog the crisper. Serve with some grated cheese on top and some warm cornbread alongside.
Nutrition per serving may change if servings are adjusted.
8 ounces low-fat kielbasa, cut into ½-inch-thick slices
1 tablespoon extra-virgin olive oil
2 medium onions, finely chopped
2 medium zucchini, cut into ½-inch dice
1 large red bell pepper, seeded and diced
2 jalapeno peppers, seeded and minced
2 cloves garlic, minced
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon salt, or to taste
2 cups cooked brown rice, (see Tip)
1 15-ounce can black beans, rinsed
½ cup water
Hot sauce, such as Tabasco, to taste
Cook kielbasa in a large nonstick skillet over high heat, turning from time to time, until lightly browned, about 2 minutes. Transfer to a plate.
Add oil to the pan. Add onions, zucchini, bell pepper, jalapenos, garlic, cumin, oregano and salt; cook, stirring, until the onions are tender, 4 to 5 minutes. Stir in rice, beans and water; cook, stirring, until heated through, about 4 minutes. Add the reserved kielbasa and season with hot sauce. Serve hot.
Tip: To cook brown rice: Place ⅔ cup brown rice, 1⅔ cups water and a pinch of salt, if desired, in a small saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes about 2 cups.
334 calories;7 g fat(1 g sat); 9 g fiber; 53 g carbohydrates; 16 g protein; 100 mcg folate; 20 mg cholesterol; 12 g sugars; 0 g added sugars; 1,559 IU vitamin A; 87 mg vitamin C; 96 mg calcium; 3 mg iron; 846 mg sodium; 730 mg potassium
Vitamin C (145% daily value), Vitamin A (31% dv), Folate (25% dv)
Carbohydrate Servings: 3½
Exchanges: 2 starch, 3 vegetable, 1½ lean protein, ½ fat
I made this last night with veggie (soy) sausage and it was sooooo good! Extremely filling and full of veggies, protein, and whole grains. I'll be making this again!
Pros: Easy, healthy, delicious, filling
May 24, 2012
By: EatingWell User
Amazing, filling, easy
I absolutely love this dish. I made it for my parents (how don't like healthy food) and they loved it, didn't even know it was low-calorie. It could use a bit more flavor (like salt maybe) but other than that, it is so good and makes it easy to eat your veggies! I highly recommend it!
Pros: easy, filling, tastes good, low calorie, healthy
Cons: looks kinda... weird
April 23, 2012
I followed the recipe exactly and the dish turned out to be very colorful. It was easy to prepare and very filling. It did, however lack flavor. I added seasoned salt, more oregano and cumin and some perfect pinch. I don't like spicy food, so I used very minimal hot sauce.
Pros: Easy to make
Cons: Lacks flavor
April 11, 2011
Tasty but needs... something.
My boyfriend and I liked this quite a bit, though we thought it was lacking something. A little table salt helped, and I wouldn't recommend skipping the hot sauce. I think next time I will use more meat (I used Jennie-O turkey kielbasa, which I'm kind of addicted to), which may help impart more flavor.
Pros: Filling, lots of good veggies, tasty.
Cons: A little bland.
June 22, 2010
By: EatingWell User
I've made this dish several times with turkey or chicken sausage. It's easy to make and very filling. Tastes great!