VEGETABLE CUMIN PILAF WITH SAUSAGE

3/4 cup instant brown rice

4 oz turkey breakfast sausage, removed from casings  

1 1/2 cups chopped onions

1 cup chopped red bell pepper

1 oz pine nuts, toasted

1/2 tsp ground cumin

1/2 tsp salt*

Cook the rice according to package directions leaving out salt and butter or other fat.

Meanwhile place a large skillet that has been sprayed with nonstick cooking spray over medium-high heat.  Cook the sausage until browned, stirring constantly.  Remove from pan and set aside.

Coat the pan residue with more cooking spray and cook the onions for 3 minutes.  Add the pepper and cook for another 2 minutes or until crisp-tender, stirring frequently.  Stir the sausage back into the skillet along with the pine nuts, cumin, and salt. 

To serve place the rice on a serving platter and spoon the sausage mixture evenly over all.

Yield: 4 (1 cup) serving
Per serving: 215 calories, 11 g (1 saturated) fat, 8 g protein, 22 g carbs, dietary fiber 3 g, 465 mg sodium*, 45 mg cholesterol   *I recommend eliminating the salt to lower the sodium for diabetics

NOTE: I do not eat turkey sausage so I use ground beef. Pork sausage will work, also.

 Note: File photo