Turkey Keilbasa with Peppers and Onions Over Brown Rice
- Number of Servings: 4
Ingredients
*Hillshire Farm Polska Kielbasa, 16 oz package Green Peppers (bell peppers), 1 cup, stripsPeppers, sweet, red, raw, sliced, 1 cupYellow Peppers (bell peppers), 1 pepper, large (3-3/4" long, 3" dia)Onions, raw, 1 cup, slicedScallions, raw, 2 tbsp choppedGarlic, 2 tspOlive Oil, 3 tbspMolasses, 3 tbsp*Kikkoman Lite Soy Sauce, 5 tbsp*Brown Rice, medium grain, 1 cupPepper, ground black, dash to taste
I substitue Turkey Kielbasa in this recipe which cuts down on calories and fat.
Use one whole turkey kielbasa and cut into 6 equal pieces, then slice pieces in half. Spray skillet with non-stick spray. Place "raw" side down in skillet and cook until browned on both sides.
While kielbasa is cooking slice up peppers, use 1 yellow, 1 green and 1 red pepper for color and varienty. Seed and cut into strips. Put aside.
Slice 1 small red onion (about 1 cup) of thin slices, set aside.
Chop 2 medim Scallion stalks (mostly greens) into about 2 tbls.
On medium high heat continue to cook kielbasa and add peppers, onions and scallions. Leave covered to help veggies steam.
In a small bowl mix molasses, soy sauce, garlic and a dash of pepper to taste
Cook 1 cup of brown rice (dry).
Just as water for rice starts to boil pour sauce mixture over veggies and kielbasa and stir. Reduce heat to low and cover, let simmer and stir occasionally while rice cooks.
Once rice is done put on plate and top with kielbasa and veggies/sauce.
1 serving = 1/2 rice, 3-4 kielbasa pieces 4 oz., 1/2 cup of veggies and sauce.
Number of Servings: 4
Recipe submitted by SparkPeople user PAINTERGRRL73.
Use one whole turkey kielbasa and cut into 6 equal pieces, then slice pieces in half. Spray skillet with non-stick spray. Place "raw" side down in skillet and cook until browned on both sides.
While kielbasa is cooking slice up peppers, use 1 yellow, 1 green and 1 red pepper for color and varienty. Seed and cut into strips. Put aside.
Slice 1 small red onion (about 1 cup) of thin slices, set aside.
Chop 2 medim Scallion stalks (mostly greens) into about 2 tbls.
On medium high heat continue to cook kielbasa and add peppers, onions and scallions. Leave covered to help veggies steam.
In a small bowl mix molasses, soy sauce, garlic and a dash of pepper to taste
Cook 1 cup of brown rice (dry).
Just as water for rice starts to boil pour sauce mixture over veggies and kielbasa and stir. Reduce heat to low and cover, let simmer and stir occasionally while rice cooks.
Once rice is done put on plate and top with kielbasa and veggies/sauce.
1 serving = 1/2 rice, 3-4 kielbasa pieces 4 oz., 1/2 cup of veggies and sauce.
Number of Servings: 4
Recipe submitted by SparkPeople user PAINTERGRRL73.
Nutritional Info Amount Per Serving
- Calories: 339.2
- Total Fat: 19.4 g
- Cholesterol: 12.5 mg
- Sodium: 983.7 mg
- Total Carbs: 35.2 g
- Dietary Fiber: 2.9 g
- Protein: 7.4 g
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