Turkey Sausage and Rice

Turkey sausage and rice casserole is a great way to enjoy the benefits of a high protein, low fat meat. It is equally good with ground chicken or even shrimp. Don’t be frightened off by the long list of ingredients; it’s a snap!

You’ll need

-2 tbsp olive oil

-7 turkey sausage, breakfast size

-1 cup chopped onion

-2 cloves garlic, minced

-1 carrot, chopped

-1 sweet green pepper, chopped

-1 stalk celery, chopped

-10 mushrooms, sliced

-½ cup grated extra-old white cheddar

-1 28 oz tin tomatoes, no salt added

-1 cup broth, chicken or veggie

-2 tsp ketchup, organic if possible

-1 tsp dried thyme

-1 tsp dried oregano

-a few sprinkles of cayenne

-1 tsp tamari

-freshly ground black pepper, to taste

-1 cup raw basmati rice

-¼ cup ground flaxseed

-½ cup finely grated romano cheese

Sauté the sausage in 1 tbsp of olive oil until well browned, and remove from pan. Slice when cooled and set aside. To the same pan add the onions and garlic and cook until fragrant.

Now add the carrot, green pepper, celery and mushrooms, adding more olive oil if necessary. Cook uncovered, for 5 minutes, stirring frequently.

In a large bowl combine the tomatoes, broth and seasonings, breaking up the tomatoes on the back of a wooden spoon. Add the cheddar, rice, sliced sausage and vegetables to this mixture.

Pour into a large, well-oiled casserole dish and top with the flaxseed and romano cheese mixture.

Bake, covered, at 350°F 45 minutes to 1 hour or until the rice is cooked.

Serves 4-6, with a spinach salad.

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