Sausage and Rice Casserole

Gluten Free
Dairy Free
Health score
12%
Sausage and Rice Casserole
37 min.
4
378kcal

Suggestions


Craving a comforting and flavorful meal that fits your gluten-free and dairy-free lifestyle? Look no further than this Sausage and Rice Casserole! It's a surprisingly quick and easy recipe, ready in just 37 minutes, making it perfect for busy weeknights. This dish is a true crowd-pleaser, offering a delightful combination of savory sausage, vibrant vegetables, and hearty brown rice, all coming together in a smooth and creamy sauce.

Imagine the aroma of perfectly browned sausage mingling with the sweetness of bell peppers and the subtle tang of soy sauce. The slight heat from the crushed red pepper adds a delightful touch without being overpowering. And the best part? It's healthy! We're using lean breakfast sausage and brown rice to keep it good for you.

This casserole isn't just a meal; it's a complete experience. It’s versatile enough to be served as a satisfying main course for lunch or dinner, or as a flavorful side dish to complement any meal. Each serving is packed with flavor and nutrition, providing a balanced mix of protein, carbohydrates, and healthy fats. Get ready to impress your family and friends with this scrumptious and wholesome dish!

Ingredients

  • ounce water chestnuts drained sliced canned
  • 0.5 cup celery thinly sliced
  • 10.8 ounce condensed undiluted reduced-fat reduced-sodium canned
  • cup brown rice long-grain hot cooked
  • 0.3 teaspoon pepper red crushed
  • 0.5 pound 7%-fat-free breakfast sausage (such as Jimmy Dean)
  •  garlic cloves minced
  • tablespoons soya sauce light
  • cup onion chopped
  • 0.5 cup peas green frozen
  • medium bell pepper red chopped
  • teaspoons worcestershire sauce 

Equipment

  • frying pan

Directions

  1. Coat a nonstick skillet with cooking spray; place over medium heat until hot.
  2. Add sausage; cook until meat is browned, stirring to crumble; remove from pan.
  3. Add onion, bell pepper, and celery to sausage drippings; saut 4 minutes or until tender.
  4. Add garlic and crushed red pepper; cook 30 seconds.
  5. Add sausage, soup, and next 4 ingredients; stir well. Bring just to a simmer; cover, reduce heat, and simmer 10 minutes. Stir in rice; cover, remove from heat, and let stand 2 minutes.

Nutrition Facts

Calories378kcal
Protein15.19%
Fat45.07%
Carbs39.74%

Properties

Glycemic Index
52.08
Glycemic Load
2.3
Inflammation Score
-8
Nutrition Score
19.821739072385%

Flavonoids

Apigenin
0.36mg
Luteolin
0.32mg
Isorhamnetin
2mg
Kaempferol
0.3mg
Myricetin
0.06mg
Quercetin
8.29mg

Nutrients percent of daily need

Calories:378.28kcal
18.91%
Fat:19.2g
29.53%
Saturated Fat:6g
37.51%
Carbohydrates:38.08g
12.69%
Net Carbohydrates:31.82g
11.57%
Sugar:8.01g
8.9%
Cholesterol:49.2mg
16.4%
Sodium:1321.08mg
57.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.56g
29.12%
Vitamin C:51.69mg
62.66%
Manganese:0.96mg
47.86%
Vitamin B6:0.62mg
31.24%
Vitamin A:1424.7IU
28.49%
Vitamin B3:5.1mg
25.5%
Fiber:6.26g
25.06%
Vitamin K:23.82µg
22.68%
Vitamin B1:0.33mg
21.93%
Phosphorus:217.28mg
21.73%
Copper:0.35mg
17.3%
Potassium:596.34mg
17.04%
Iron:2.94mg
16.31%
Zinc:2.43mg
16.21%
Vitamin B5:1.59mg
15.92%
Vitamin E:2.21mg
14.75%
Magnesium:57.11mg
14.28%
Vitamin B2:0.22mg
13.05%
Folate:48.74µg
12.18%
Selenium:7.92µg
11.31%
Vitamin B12:0.51µg
8.54%
Calcium:69.48mg
6.95%
Vitamin D:0.74µg
4.91%
Source:My Recipes