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Brown and Wild Rice with Sausage and Fennel Recipe

Brown and Wild Rice with Sausage and Fennel Recipe

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Brown and Wild Rice with Sausage and Fennel

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Ingredients

Count

Nutrition

720

Calories

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Ingredients:

Serving

2 cups water
1/2 cup wild rice
8 oz sweet italian sausage, casings removed
3 tbsp olive oil
1 12- oz fennel bulb, trimmed, diced
1 large red bell pepper, diced
1/4 tsp chopped fennel seeds
2 large leeks (white and pale green parts only), chopped
3 large garlic cloves, minced
1 1/3 cups long- grain brown rice
2 14 1/2- oz cans low-salt chicken broth

Directions:

Simmer water and wild rice in small saucepan 20 minutes. Drain.
Heat heavy large saucepan over medium-high heat. Fry sausage until cooked through, breaking up sausage with fork, about 4 minutes. Using slotted spoon, transfer sausage to large bowl.
Add 2 tablespoons oil to same saucepan. Mix in fennel, bell pepper and fennel seeds and sauté until tender, about 10 minutes. Add to sausage. Heat remaining 1 tablespoon oil in same saucepan. Add leeks and garlic and sauté until tender and golden, about 8 minutes. Add brown rice and stir 1 minute. Mix in broth and wild rice. Season with pepper. Bring to boil. Reduce heat to low. Cover and simmer until rice is tender and liquid is absorbed, about 40 minutes. Add hot rice to sausage mixture and toss well. (Can be prepared 1 day ahead. Cover and chill.) Serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	719.56 Kcal (3013 kJ)
Calories from fat	322.69 Kcal
		% Daily Value*
Total Fat	35.85g	55%
Cholesterol	39.23mg	13%
Sodium	1768.77mg	74%
Potassium	1213.74mg	26%
Total Carbs	69.72g	23%
Sugars	5.83g	23%
Dietary Fiber	8.3g	33%
Protein	28.82g	58%
Vitamin C	91.7mg	153%
Vitamin A	1.5mg	49%
Iron	31.9mg	177%
Calcium	206.4mg	21%

Amount Per 100 g
Calories	61.55 Kcal (258 kJ)
Calories from fat	27.6 Kcal
		% Daily Value*
Total Fat	3.07g	55%
Cholesterol	3.36mg	13%
Sodium	151.3mg	74%
Potassium	103.82mg	26%
Total Carbs	5.96g	23%
Sugars	0.5g	23%
Dietary Fiber	0.71g	33%
Protein	2.47g	58%
Vitamin C	7.8mg	153%
Vitamin A	0.1mg	49%
Iron	2.7mg	177%
Calcium	17.7mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

16.6

Points
19

PointsPlus

Good Points

saturated fat free,
low cholesterol,
sugar free

Bad Points

High in Sodium

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