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A one pot meal, ready in less than an hour from start to finish. I use smoked turkey sausage and home canned tomatoes,
but this can be prepared with any smoked sausage and store bought canned tomatoes or tomato or spaghetti sauce.
Ingredients:
1 pound package of smoked sausage (like Keilbasa) cut into bite size pieces
1 large onion, sliced or chunked
1 Tbsp olive oil
1 cup uncooked long grain rice (not instant)
1 quart canned tomatoes, undrained OR 2 cans (15 ounces each) of stewed, diced or whole canned tomatoes, with liquid
1 cup low sodium chicken broth
Vegetables
1 10 ounce pkg frozen mixed vegetables
OR 1 10 ounce pkg frozen peas
OR 1 can green beans, drained
OR fresh or frozen zucchini chunks or slices, about 1 1/2 cups
OR fresh or frozen broccoli florets, about 1 1/2 cups
OR chopped green pepper, fresh or frozen, about 1 1/2 cups
Or any combination of the above, limited only by your imagination or your pantry.
1 tsp dried oregano or Italian seasoning blend
Procedure:
Choose a large skillet or Dutch oven that has a tight fitting lid. Heat oil and saute onion and sausage pieces until
onion is opaque and tender. Leaving the heat on medium, add the tomatoes and liquid, chicken broth, rice and vegetables
of your choice. Stir to mix well, and when the mixture comes to a bubble or boil, cover tightly and reduce heat to low.
Rice will be cooked in about 20 minutes and everything else will be warmed through. Keep a close eye near the end of
cooking, you may need to turn the heat off for the last 5 to 10 minutes to prevent scorching as all the liquid is absorbed
by the rice.
Serving Size: one fourth of recipe, made with regular chicken broth (not low sodium) and regular canned
tomatoes (not no salt added variety) contains approximately
351 calories, 20 g protein, 21.4 g fat (6.3 saturated), 21 g carbohydrate, 1677 mg sodium, 112 mg cholesterol
**** Prepared with unsalted chicken broth and unsalted canned tomatoes cuts the sodium value into about one half.
Diabetic Exchanges - 3 lean meat, 4 fat, 1 bread/starch
4 servings
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