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One Pot Pesto Sausage Cauliflower Rice Meal

Serve up this One Pot Pesto Sausage Cauliflower Rice Meal on a busy weeknight. Packed with veggies & a breeze to make! 184 calories and 7 Weight Watchers SP

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6 Servings
Calories: 184 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pound chicken Italian sausage links (raw)
  • 2 teaspoons olive oil
  • 1 shallot minced
  • 2 garlic cloves minced
  • 1 ¼ cups chicken broth
  • 2 cups small broccoli florets
  • 3 ½ cups (about 16 oz.) cauliflower rice
  • 1 red bell pepper cut into strips
  • ¼ cup pesto
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 3 tablespoons minced flat-leaf parsley
  • salt and pepper to taste*
  • grated Parmesan cheese if desired

Instructions

    Cup of Yum
  1. Heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. Squeeze the sausages out of their casings into the skillet. Discard the casings.
  2. Using a wooden spoon, break up the sausage as it cooks. Cook until browned and cooked through, about 5 minutes. Transfer to a bowl.
  3. Add the olive oil to the skillet, then the shallots and garlic. Cook, stirring, for 1 minute.
  4. Pour in the chicken broth. As the broth comes to a simmer, scrape the bottom of the skillet with a wooden spoon to release any cooked sausage bits.
  5. Stir in the cauliflower rice, broccoli and red pepper. Simmer, stirring occasionally, until the broccoli is tender when pierced with a fork and the broth is mostly absorbed, about 5 minutes.
  6. Return the sausage to the mixture, along with the pesto , salt, pepper and parsley.
  7. Serve with Parmesan cheese, if desired.

Notes

  • Weight Watchers Points: 7 (Blue - Freestyle SmartPoints), 7 (Green), 7 (Purple)

Nutrition Information

Serving 1.25cups Calories 184kcal (9%) Carbohydrates 9.7g (3%) Protein 12.8g (26%) Fat 11.7g (18%) Saturated Fat 2.7g (14%) Cholesterol 48.3mg (16%) Sodium 667mg (28%) Fiber 3.3g (13%) Sugar 3.6g (7%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 184

% Daily Value*

Serving 1.25cups
Calories 184kcal 9%
Carbohydrates 9.7g 3%
Protein 12.8g 26%
Fat 11.7g 18%
Saturated Fat 2.7g 14%
Cholesterol 48.3mg 16%
Sodium 667mg 28%
Fiber 3.3g 13%
Sugar 3.6g 7%

* Percent Daily Values are based on a 2,000 calorie diet.