Vegetable & Sausage Skillet Supper

Vegetable & Sausage Skillet Supper

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.

From EatingWell: Winter 2004, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings, about 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

  1. 8 ounces low-fat kielbasa, cut into 1/2-inch-thick slices
  2. 1 tablespoon extra-virgin olive oil
  3. 2 medium onions, finely chopped
  4. 2 medium zucchini, cut into 1/2-inch dice
  5. 1 large red bell pepper, seeded and diced
  6. 2 jalapeno peppers, seeded and minced
  7. 2 cloves garlic, minced
  8. 1/2 teaspoon ground cumin
  9. 1/2 teaspoon dried oregano
  10. 1/2 teaspoon salt, or to taste
  11. 2 cups cooked brown rice, (see Tip)
  12. 1 15-ounce can black beans, rinsed
  13. 1/2 cup water
  14. Hot sauce, such as Tabasco, to taste

Preparation

  1. 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.
  2. 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

Nutrition

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