Vegetable & Sausage Skillet Supper

From EatingWell: Winter 2004, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

Vegetable & Sausage Skillet Supper Recipe

4 servings, about 1 1/2 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

8 ounces low-fat kielbasa, cut into 1/2-inch-thick slices
1 tablespoon extra-virgin olive oil
2 medium onions, finely chopped
2 medium zucchini, cut into 1/2-inch dice
1 large red bell pepper, seeded and diced
2 jalapeno peppers, seeded and minced
2 cloves garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon salt, or to taste
2 cups cooked brown rice, (see Tip)
1 15-ounce can black beans, rinsed
1/2 cup water
Hot sauce, such as Tabasco, to taste

Preparation

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.

Tips & Notes

Tip: To cook brown rice: Place 2/3 cup brown rice, 1 2/3 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.

Nutrition

Per serving: 355 calories; 6 g fat (1 g sat, 3 g mono); 20 mg cholesterol; 58 g carbohydrates; 17 g protein; 10 g fiber; 861 mg sodium; 565 mg potassium.

Nutrition Bonus: Vitamin C (180% daily value), Vitamin A (30% dv), Iron (20% dv), Potassium (16% dv).

3 Carbohydrate Serving

Exchanges: 2 starch, 3 vegetable, 1 1/2 lean protein, 1/2 fat