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One Pan Sausage Broccoli and Rosemay Garlic Rice Bake
- prep: 5 min
- cook: 48 min
- total: 53 min
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It's a good thing when sausages, vegetables and rice is prepared together in under 10 minutes. No one will ever know that you only used a few ingredients to make this flavor packed one pan dinner.
Ingredients
- 1 package good quality sausage (14oz)(package of 4 sausages split them to make 8)(I used Italian chicken sausages)Sliced sausages or chicken works fine also.
- 1/2 tbs vegetable oil
- 2 cups rice ( Do not use instant rice.
- 4 cups water
- 1 cup of broccoli florets or 2cups if your pan is big enough. *see notes.
- 1 tbs rosemary and garlic blend seasoning.
- 2-3 tbs butter
- 1 tbs Better than Bouillon Chicken Base
- salt for taste
- pepper for taste
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 409 % Daily Value *
- Total Fat: 16 g 24.26%
- Saturated Fat: 6 g 30.6%
- Trans Fat: 0 g %
- Cholesterol: 92 mg 30.83%
- Sodium: 1195 mg 49.79%
- Calcium: 44 mg 4.37%
- Potassium: 15 mg 0.44%
- Magnesium: 0 mg 0%
- Iron: 3 mg 15.9%
- Zinc: 0 mg 0%
- Total Carbohydrate: 46 g %
- Dietary Fiber: 2 g 6.87%
- Sugar: 0 g
- Protein: 20 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 10.83%
- Vitamin C 37.1%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch3
- Exchange - Vegetables0
- Exchange - Lean Meat2
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total2 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total4 oz-eq
