Sausage-Wild Rice Casserole

Gluten Free
Dairy Free
Health score
10%
Sausage-Wild Rice Casserole
17 min.
4
384kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper red crushed
  • small onions cut into 8 wedges
  • 0.5 teaspoon oregano dried
  • cup peas green frozen thawed
  • 6.2 ounce fast-cooking recipe and rice long-grain wild such as Uncle Ben's
  • 0.5 pound sausage reduced-fat
  • cups water 

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet coated with cooking spray over medium heat.
  2. Add sausage, and cook 3 minutes or until browned, stirring often.
  3. Remove sausage from pan, and keep warm.
  4. Separate onion wedges into layers. Recoat pan with cooking spray.
  5. Add onion; and cook 3 minutes or until browned, stirring frequently. Increase heat to high, and add water to pan; bring to a boil.
  6. Add rice, seasoning packet, oregano, and red pepper. Return to a boil; cover, reduce heat, and simmer 4 minutes or until liquid is almost absorbed. Stir in reserved sausage and peas.

Nutrition Facts

Calories384kcal
Protein15.21%
Fat37.29%
Carbs47.5%

Properties

Glycemic Index
26.08
Glycemic Load
2.12
Inflammation Score
-8
Nutrition Score
15.673913100491%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.75mg
Kaempferol
0.23mg
Myricetin
0.01mg
Quercetin
7.11mg

Nutrients percent of daily need

Calories:383.72kcal
19.19%
Fat:15.66g
24.1%
Saturated Fat:5.1g
31.88%
Carbohydrates:44.9g
14.97%
Net Carbohydrates:41.25g
15%
Sugar:3.58g
3.98%
Cholesterol:40.82mg
13.61%
Sodium:376.24mg
16.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.38g
28.76%
Vitamin B1:0.68mg
45.07%
Folate:152.25µg
38.06%
Vitamin B3:6.57mg
32.85%
Manganese:0.64mg
32.2%
Selenium:17.21µg
24.59%
Iron:4.12mg
22.88%
Vitamin C:17.49mg
21.2%
Phosphorus:178.44mg
17.84%
Vitamin B6:0.34mg
16.78%
Zinc:2.39mg
15.94%
Fiber:3.65g
14.58%
Copper:0.21mg
10.72%
Vitamin K:11.09µg
10.56%
Potassium:297.62mg
8.5%
Vitamin B2:0.14mg
8.31%
Vitamin B12:0.48µg
8.03%
Magnesium:31.6mg
7.9%
Vitamin A:361.85IU
7.24%
Vitamin B5:0.65mg
6.54%
Vitamin D:0.74µg
4.91%
Calcium:39.84mg
3.98%
Vitamin E:0.27mg
1.82%
Source:My Recipes