Sausage & Lentil Casserole
Requiring 45 minutes from start to finish, this casserole classic is one of the longer recipes in this book; however, it takes only about 10 minutes to assemble. While it bakes, you can put together a salad, or simply enjoy a glass of wine. If you want to make it vegetarian, substitute soy “sausage” for the Italian sausage and vegetable broth for the chicken broth.
From EatingWell: October 1998, EatingWell Serves Two
Yield: 2 servings
Active Time: 10 minutes
Total Time: 45 minutes
Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 link hot Italian sausage, casing removed
- 1 small onion, chopped
- 1 14-ounce can lentils, rinsed
- 1 cup cooked frozen or fresh spinach
- 3/4 cup reduced-sodium chicken broth, (see Tips for Two)
- 1 teaspoon dried oregano
- 3/4 cup instant brown rice
- 1/8 teaspoon freshly ground pepper
- 1/4 cup shredded extra-sharp Cheddar cheese
Preparation
- Preheat oven to 400°F. Coat a 1-quart casserole or loaf pan with cooking spray.
- Heat oil in a medium skillet over medium heat. Add sausage and onion; cook, stirring, until the onion softens, about 5 minutes. Add lentils, spinach, broth and oregano. Increase heat to medium-high and cook, stirring often, until heated through, about 3 minutes. Stir in rice and pepper. Transfer the mixture to the prepared baking dish and cover with foil. Bake until the rice is tender, 30 to 35 minutes. Top with cheese and bake, uncovered, until the cheese melts, about 2 minutes more.
- Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
Nutrition Per serving:
454 calories; 13 g fat (5 g sat, 2 g mono); 42 mg cholesterol; 56 g carbohydrates; 29 g protein; 17 g fiber; 631 mg sodium; 590 mg potassium.
Nutrition Bonus: Vitamin A (200% daily value), Folate (61% dv), Iron (33% dv), Potassium (17% dv).
212 Carbohydrate Serving
Exchanges: 3 starch, 2 vegetable, 2 lean meat, 1 1/2 fat