Free Diet Recipe

Ingredients:

• 2 1/2 cups 8-vegetable juice
• 8-oz. reduced-fat kielbasa
• 1 (16-oz.) bag frozen pepper stir-fry mix (yellow, green and red peppers and onions)
• 2 cups (8-oz) frozen cut okra
• 2 cups uncooked 5-minute rice

Preparation:

1. Bring juice to boil in a covered large nonstick skillet over high heat. Meanwhile thinly slice the kielbasa.
2. Add kielbasa to skillet along with stir-fry mix and okra. Cover, bring to a gentle boil and cook 3 minutes until vegetables are hot.
3. Stir in rice, return to a boil; cover and remove from heat. Let stand 7 minutes until rice and vegetables are tender (see Note). Stir with a fork to fluff rice.

NOTE: The vegetable juice is acidic, so the rice will take a few minutes longer than usual to become tender.

Per serving: 328 cal, 15 g pro, 60 g car, 2 g fat, 25 mg chol, 1,084 mg sod.
Exchanges: 2 1/4 starch, 3 vegetable, 1/4 other car, 1 1/4 lean meat
WW Pts: 7
Serves 4

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