Vegetable & Sausage Skillet Supper

Rating: 4 stars
5 Ratings
  • 5 star values: 1
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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.

Chuck Allen
Source: EatingWell Magazine, Winter 2004

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Recipe Summary

total:
35 mins
Servings:
4
Nutrition Profile:
Low-Calorie
High Fiber
Dairy-Free
Gluten-Free
Healthy Aging
Healthy Immunity
Healthy Pregnancy
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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 Facts

Serving Size: about 1 1/2 cups
Per Serving:
334 calories; protein 15.7g; carbohydrates 53.3g; dietary fiber 8.7g; sugars 12.1g; fat 6.6g; saturated fat 1.3g; cholesterol 20mg; vitamin a iu 1559.4IU; vitamin c 86.9mg; folate 99.5mcg; calcium 95.8mg; iron 3.3mg; magnesium 73mg; potassium 729.7mg; sodium 846.2mg; thiamin 0.3mg.
Exchanges:

2 starch, 3 vegetable, 1 1/2 lean protein, 1/2 fat
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Reviews (5)

Read More Reviews
5 Ratings
  • 5 star values: 1
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Granny48
Rating: 3 stars
04/23/2012
Very Filling 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 Read More
EatingWell User
Rating: 5 stars
10/30/2011
I've made this dish several times with turkey or chicken sausage. It's easy to make and very filling. Tastes great! Read More
Brenna
Rating: 4 stars
10/29/2011
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. Read More
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EatingWell User
Rating: 4 stars
05/24/2012
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 Read More
EatingWell User
Rating: 4 stars
12/12/2012
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 Read More
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