Part-Time Vegetarian Recipes continued...
Yield: 6 side servings
Per serving: 153 calories, 9 g protein, 15 g carbohydrate, 6.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 2.5 g fiber, 197 mg sodium. Calories from fat: 38%.
Sausage & Saffron Rice
Journal as: 1 cup "hearty stew, chili, bean soup" + 1/4 cup "starchy foods and legumes without added fat" OR 1 "frozen dinner light, pasta or rice dish with meat or fish or vegetarian with light sauce"
1 tablespoon olive oil
1 small red chili, stemmed, seeded, and finely minced, or 1/2 teaspoon crushed red pepper (optional)
2 teaspoons minced garlic
1 cup long grain brown rice
1 3/4 cups vegetable broth (or chicken broth)
1 pinch saffron threads (find these in jars in the spice section)
5-6 ounces vegetarian sausage of your choice, cut into 1/2-inch slices
1 cup diced, vine-ripened tomato (or use drained chopped canned tomatoes)
2 bay leaves
1/4 cup chopped green onions (the white and part of the green)
Salt and freshly ground black pepper to taste
- Heat oil in a medium, nonstick saucepan over medium-high heat. Add garlic and chili or red pepper flakes, if desired, and sautÃ© for exactly one minute. Stir in the brown rice and let brown in oil for a minute. Stir in the broth, saffron, sausage pieces, tomato, and bay leaves. Bring to a boil.
- Reduce heat to simmer; cover saucepan and cook 35-40 minutes (rice should be tender).
- Let the rice mixture sit in covered saucepan for 10 minutes. Stir in green onions, and add salt and pepper to taste.
Yield: 4 servings
Per serving (using Whole Foods brand Vegetarian Sausage Links: 291 calories, 13.5 g protein, 43 g carbohydrate, 7.4 g fat, 0.7 g saturated fat, 0 mg cholesterol, 5 g fiber, 620 mg sodium (depending on the sodium in the broth and sausage). Calories from fat: 23%.
Journal as: 1 cup "entrÃ©e salad with starchy foods light salad dressing" OR 1 portion "frozen dinner light, pasta or rice dish with meat or fish or vegetarian with light sauce" OR 2 slices "bread, toast, whole grain bread" + 2 ounces low-fat cheese + 1/2 cup "vegetables with 1 tsp fat maximum"