Cheesy Sausage, Rice & Cauliflower Casserole

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4–8 Prep 15 min Cook 50 min Serves 4

We like the whole-grain goodness of brown rice, but white rice also works; if you use it, start with 1½ cups of chicken stock in step 1 and decrease the cooking time by half. Also, you can use whatever frozen vegetables you have on hand: Broccoli, Brussels sprouts, or cubed butternut squash would be delicious.

Cooking spray 1 cup chopped onions 2 medium garlic cloves, finely chopped 6 oz cooked chicken sausage, finely chopped ¾ cup brown basmati rice ½ tsp salt ½ tsp black pepper 3 cups chicken stock (no salt added), divided 10 oz frozen cauliflower florets, thawed 4 tsp all-purpose flour ⅔ cup shredded reduced-fat cheddar 2 tbsp fresh parsley (optional) 1. Coat a large ovenproof skillet with cooking spray. Heat the pan over medium heat. Cook the onion and garlic, stirring occasionally, until softened, about 5 minutes. Add the sausage and cook, stirring, until lightly browned, about 3 minutes. Add the rice, salt, black pepper, and 2 cups stock; bring to a boil. Reduce the heat to medium-low, and cook, stirring occasionally, until the rice is almost tender, about 30 minutes. Stir in the cauliflower; cover and cook until the cauliflower and rice are tender, about 5 minutes.

2. Preheat the broiler to high. In a small bowl, whisk the flour and remaining 1 cup stock. Stir the stock mixture into the rice mixture. Increase the heat to medium-high and bring to a boil; cook until the sauce thickens, about 2 minutes.

3. Sprinkle the cheese over the rice mixture. Broil until the cheese melts, 1 to 2 minutes. Garnish with the parsley, if desired.

Per serving (about 1 cup) 292 Cal, 8 g Total Fat, 3 g Sat Fat, 734 mg Sod, 37 g Total Carb, 5 g Sugar, 5 g Fib, 19 g Prot.

CHAPTER

30 Minutes or Less

Fast to make. Delicious to eat.

Two-Pea Ravioli,

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Some cooking takes hours, and that’s part of the fun (Thanksgiving turkey, a birthday cake). But when we’re hungry on an average Tuesday, faster is better. Enter: hearty and healthy recipes that take you from fridge to fork in a half hour tops.