During Lent, we usually give up all types of meat, but we still enjoy fish, vegetables, fruits, and grains. I'm always looking for one-dish meals that will keep us healthy and provide enough protein. Above all, these meals must be easy to fix, so I take shortcuts but I don't skimp on flavor or color. Here's a vegetarian sausage stir-fry that uses a bottled sauce and fresh veggies over rice for a complete meal. Serve this in a soup plate to make dining easy for everybody.
Note that all the veggies and "sausages" are precut into fork-ready chunks so that nobody will need a knife and the dish can be eaten as soon as it is served.
Meal Notes: Vegetarian, Low fat, Low cholesterol, Good source of fiber.
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Ingredients:
2 cups cooked rice
8 oz. can of pineapple chunks
half of a broccoli crown
2" wide section of yellow bell pepper
2" wide section of red bell pepper
8 - 10 maraschino cherries
2 links (7 oz.) Tofurky Chick'n & Apple Sausage
1 cup Kikkoman Sweet & Sour Sauce |
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Preparation:
- Cook enough rice to serve 3 - 4 people, cool and set aside in a microwave-safe bowl.
- Drain the pineapple and save the juice.
- Chop the broccoli into bite-size pieces and put these into a large microwave-safe bowl.
- Dice the bell pepper sections into bite-size chunks and add them to the broccoli.
- Put 2 tablespoons of water into the bowl of vegetables, cover, and microwave for 2 minutes.
- Divide each sausage link into four piece lengthwise, then chop them into bite-size bits.
- In a large pan, warm 2 tablespoons of cooking oil. Add the sausage chunks and brown slightly. Now add the pineapple chunks and 2 tablespoons of their juice to the sausage. Cook these together for a couple of minutes.
- Drain excess water from the bowl of vegetables, then add these to the pan of sausage and pineapple. Stir these ingredients together and continue cooking.
- Measure out 1 cup or so of the Sweet & Sour Sauce. Drizzle this over your sausage mixture and stir gently. Don't use a high heat, because the sauce can scorch.
- When the mixture comes together and all the pieces are warmed, turn off the heat.
- Line up the soup plates. Put a layer of cooked rice in each plate. Ladle a serving of sausage stir-fry over the rice. Add crackers, chips, or bread and serve.
Enjoy! |
Try an easy
Baked Goodie for dessert!
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