Ingredients:
- 1/2 onion chopped
- 1 zucchini cut into small sticks
- 1 yellow squash cut into small sticks
- 1 green or red bell pepper cut into small sticks
Directions:
- Prepare the rice, using the chicken broth as the liquid.
- Broil the sausages till done, at least 145 degrees (5 min one side, flip, then 3 min). Slice bite-sized pieces when finished.
- Saute the onion in oil. Add the zucchini, squash, mushrooms and pepper, for about 5 min, or until slightly less crisp.
- Stir in the rice, spices, and Parmesan, and mix well. Add in the sausage, and mix.
- Pour mixture into an ungreased 9x9 casserole dish.
- At this point, the casserole can be cooled, covered, and refrigerated for about a day or two.
- Cover with foil and bake for 20 min (30-40 min if from the fridge) at 350 degrees. Uncover and bake for an additional 5 min.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.57 Kcal (1049 kJ) | ||
| Calories from fat | 54.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.08g | 9% | |
|---|---|---|---|
| Cholesterol | 18.67mg | 6% | |
| Sodium | 150.54mg | 6% | |
| Potassium | 107.5mg | 2% | |
| Total Carbs | 40.84g | 14% | |
| Sugars | 1.33g | 5% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 7.13g | 14% | |
| Vitamin C | 21.1mg | 35% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 11.2mg | 62% | |
| Calcium | 56.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 239.51 Kcal (1003 kJ) | ||
| Calories from fat | 52.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.81g | 9% | |
|---|---|---|---|
| Cholesterol | 17.84mg | 6% | |
| Sodium | 143.9mg | 6% | |
| Potassium | 102.76mg | 2% | |
| Total Carbs | 39.03g | 14% | |
| Sugars | 1.28g | 5% | |
| Dietary Fiber | 0.95g | 4% | |
| Protein | 6.82g | 14% | |
| Vitamin C | 20.2mg | 35% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 10.7mg | 62% | |
| Calcium | 53.6mg | 6% | |
* 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.
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