Easy brown rice & turkey italian sausage casserole
- Number of Servings: 4
Ingredients
1 large onion, finely chopped1 green bell pepper, stem and seeds removed and finely chopped2 tsp. + 2 tsp. olive oil1 tsp. Italian seasoning (a blend of dried oregano, marjoram, thyme, and rosemary)1/4 - 1/2 tsp. ground fennel (optional)4 or 5 links turkey Italian sausage (1 - 1 1/4 lb.)1 1/2 cups cooked brown rice3/4 cup low-fat cheese (I used a four cheese blend)
Preheat oven to 375F/190C. Heat 2 tsp. olive oil in a large heavy frying pan. Add the chopped onion and green bell pepper and saute until the vegetables are cooked through, about 3-4 minutes. Add the Italian seasoning (and ground fennel if using) and saute 1-2 minutes more. Remove the cooked vegetables to a bowl.
Add 2 tsp. more oil to the frying pan (or less if you're using a non-stick pan.) Squeeze the turkey Italian sausage out of the casing and saute until it's fully cooked and nicely browned, breaking apart with a turner as it cooks. This will take about 5-6 minutes, but don't rush the browning.
When sausage is done put the cooked vegetables and brown rice into the pan and mix with the sausage. Cook this mixture a few minutes, until the rice is warmed through. Put the mixture into a casserole dish that you've sprayed with olive oil or non-stick spray. (I used a dish that was 7" x 9" but a slightly larger size will work.) Sprinkle the cheese over the top.
Put the casserole into the oven and bake until the cheese is melted and lightly browned and the whole thing is piping hot, about 20-25 minutes. Serve hot.
This kept well in the fridge and reheated well in the microwave, although the green pepper flavor was stronger after it was reheated.
Serving Size: makes 4 servings
Add 2 tsp. more oil to the frying pan (or less if you're using a non-stick pan.) Squeeze the turkey Italian sausage out of the casing and saute until it's fully cooked and nicely browned, breaking apart with a turner as it cooks. This will take about 5-6 minutes, but don't rush the browning.
When sausage is done put the cooked vegetables and brown rice into the pan and mix with the sausage. Cook this mixture a few minutes, until the rice is warmed through. Put the mixture into a casserole dish that you've sprayed with olive oil or non-stick spray. (I used a dish that was 7" x 9" but a slightly larger size will work.) Sprinkle the cheese over the top.
Put the casserole into the oven and bake until the cheese is melted and lightly browned and the whole thing is piping hot, about 20-25 minutes. Serve hot.
This kept well in the fridge and reheated well in the microwave, although the green pepper flavor was stronger after it was reheated.
Serving Size: makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 373.3
- Total Fat: 18.2 g
- Cholesterol: 79.5 mg
- Sodium: 969.8 mg
- Total Carbs: 23.3 g
- Dietary Fiber: 2.4 g
- Protein: 28.9 g
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