This is a great side dish but it could also be a main dish. Chicken could be substituted for the sausage.

  • 1/2 tablespoon canola oil
  • 1 cup chopped onions
  • 4 ounces mushroom, finely chopped
  • 1 Italian turkey sausage link (4 ounces)
  • 1 teaspoon cornstarch
  • 1/2 cup fat-free chicken broth
  • 1 cup shredded carrots
  • 2 cups cooked wild rice
  • 1-1/2 teaspoons Montreal seasoning
  • salt and pepper to taste

In a large skillet, heat oil. Add onions and cook until translucent. Remove from pan and set aside. Add mushrooms and cook until lightly brown. Remove from skillet and set aside. Add turkey sausage to pan. Cook over medium-hot heat and stir to crumble. Cook until lightly brown.

Add reserved onions and mushrooms to skillet. Mix cornstarch in broth and pour into skillet. Add carrots and bring to a boil. Cook for 3 - 5 minutes or until carrots are tender. Add cooked wild rice and seasoning. Stir to mix and cook for 5-10 minutes or until flavors are blended. Add salt and pepper to taste. 

Serves 6 

Nutritional Information per serving:

  • Calories: 120
  • Fat, gm.: 3
  • Protein, gm.: 6
  • Carbs, gm.: 17
  • Cholesterol, mg.: 10 
  • Fiber, gm.: 2.2