Spicy Sausage Recipe

The recipe, and nutrition information, is for pork sausage and full fat cheese.  I like to use hot Italian turkey sausage and low fat cheese to increase the nutrition and decrease the calories.  Put the casserole together the night before and cook for a quick supper.  Add 5 to 10 minutes to the cooking time if taking from refrigerator to oven.  The recipe makes 8 servings.

  2 Cup Brown Rice                                                                   8 Ounce Cheddar

  1 Lb Sausage                                                                           1 1/2 Cup Broccoli

  16 Ounces Sliced Water Chestnuts                                         

Cook the rice to package directions - use two cups cooked rice.  Brown and drain the sausage.  Drain the water chestnuts.  Cook the broccoli.  Heat the oven to 375 degrees.

Stir all ingredients together and pour into a 2 quart casserole dish.  Bake, uncovered, for 30 minutes or until the cheese is bubbly.

Per Serving: 541 Cal (45% from Fat, 17% from Protein, 38% from Carb); 23 g Protein; 27 g Tot Fat; 11 g Sat Fat; 10 g Mono Fat; 52 g Carb; 4 g Fiber; 3 g Sugar; 250 mg Calcium; 2 mg Iron; 618 mg Sodium