Monday, October 10, 2011

Quick Meals - Sausage, Mixed Vegetables, Sweet Potato - Served with Brown Rice

Sometimes, I really do make a full meal instead of just the baked items.  Yes, I do eat normal food sometimes, not just the gluten-free baked food.

I could easily become a full vegetarian, omitting all meat, but I buy it sometimes, so I eventually eat it.
We all have a tendency to buy something because it’s on sale.

Since I love mixed vegetables, I have a few bags in the freezer.  I use them in soups, risotto and other rice dishes.  They are my staples along with different types of rice; dried beans and lentils; other grains like quinoa, buckwheat and oat groats; canned beans and low-sodium tomatoes. I always look for low-sodium frozen and canned vegetables.

Today, I could not decide what to cook for lunch or dinner.  I bought a few sweet potatoes at Whole Foods a couple weeks ago.  It was about time to use them of let them start rotting. I also had a package of sausage patties left from food bought for my guests last week.
So I thought, sausage and sweet potatoes, hmmm.  Why not throw in some mixed vegetables?  Next came the idea to serve over rice.  So the plan fell into place. 

This is a quick meal.  Only the sausage needs extra care to cook.  Feel free to use cooked Andouille sausage too.  I really liked mixed vegetables with the Andouille sausage!

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - served individually B


Sausage, Mixed Vegetable, Sweet Potato and Rice Dish


Ingredients
Skillet
  1  10-ounce package   uncooked pork sausage patties (6)  (used Hormel)
  1   12-ounce package mixed vegetables (corn, carrots, peas, green beans)
  1 medium sweet potato peeled, cubed (8 ounce peeled)
  1/4 tsp Chinese 5-spice
  1 tsp salt-free mixed herb seasoning (used Mrs. Dash)
  1/4 tsp sea salt
Rice
  1 cup brown rice ( used Uncle Ben's)
  1 tbsp margarine
  2 1/2 cups water (for rice)
Procedures

Cook sausage according to package in a large cast iron skillet.
Peel and cube the sweet potato into small cubes while the sausage cooks, set aside
weighed it to get nutrients
 Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - sweet potato  B

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - sweet potato diced B

When sausage is done and browned, drain all fat from skillet. Cut the sausage into bite sized pieces.

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - sausage cooked B

  Add the sweet potatoes and stir to mix, cooking on medium to get skillet sizzling.  Turn to low.

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - sausage cooked potatoes added B

  Microwave frozen package of vegetables for 3 minutes.
  Add the package of vegetables and   1/2 cup of water to the skillet.  Cover and simmer for about 20 minutes until potatoes and carrots are soft, not mushy.

  Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - Everything added B

Measure the rice, rinse and add to a medium sized pot as the skillet is cooking.  Add water according to package, plus the margarine. Cook at a simmer according to package.  It takes about 15 minutes for Uncle Ben’s.
Serve individually or mix together and serve.

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - served individually B

Sausage, Mixed Vegetable, Sweet Potato And Rice Dinner - served mixed B

Servings: 4 to 6


Nutrition Facts (6 servings)
Nutrition (per serving): 294 calories, 12.9g total fat, 1g monounsaturated fat, <1g polyunsaturated fat, 3.8g saturated fat, 20mg cholesterol, 37.9g carbohydrates, 3.5g fiber, 34.4g net carbohydrates, 3.7g sugar, 4.8g starch, <1g fructose, 0g galactose, <1g glucose, <1g sucrose, 0g maltose, 249.9mg sodium, 268.4mg potassium, 7.3g protein, <1mg iron, 16.5mg calcium, 5408.8IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 0IU vitamin d, <1mcg vitamin k, 3.8mcg selenium, <1mg thiamin, <1mg zinc.


Nutrition Facts (4 servings)
Nutrition (per serving): 441 calories, 19.3g total fat, 1.5g monounsaturated fat, <1g polyunsaturated fat, 5.6g saturated fat, 30mg cholesterol, 56.9g carbohydrates, 5.3g fiber, 51.6g net carbohydrates, 5.5g sugar, 7.2g starch, <1g fructose, 0g galactose, <1g glucose, 1.4g sucrose, 0g maltose, 374.9mg sodium, 402.6mg potassium, 10.9g protein, <1mg iron, 24.7mg calcium, 8113.2IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 0IU vitamin d, 1mcg vitamin k, 5.8mcg selenium, <1mg thiamin, <1mg zinc.

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