Healthy and delicious comfort food made in 30 minutes

This week’s recipe is Italian chicken sausage cooked in a red bell pepper sauce with chopped broccoli, sliced bell peppers and brown rice, served with a side herb salad. Another healthy, tasty meal under 30 minutes.


(Makes 6 servings)

  • 2 cups of brown rice
  • 1 box of bell pepper soup (found at Trader Joes)
  • 1 package of Italian chicken sausage (5 sausages)
  • 1 red bell pepper
  • Half a head of broccoli
  • Parmesan cheese
  • 1 package of herb salad
  • 1 whole garlic
  • Dried basil
  • Olive Oil

In a small pot,  heat 2 tbsp of olive oil, 1 tsp sea salt, and 2 garlic cloves that have been crushed through a garlic press (or you can chop the garlic), then add 2 cups of brown rice. Stir for about 1 minute until you smell the rice frying, and then add 4 cups of water. Once the water is boiling, turn down the burner to a low heat, and cover the pot with a lid.

While the rice is cooking, slice chicken sausage into rounds, slice the whole bell pepper, and chop half a broccoli head. Heat a medium size classic frying pan on medium temperature until hot and add 1 tbsp of olive oil and the chicken sausage. Fry for a few minutes, continuously stirring and then add the bell pepper, frying until sausage is brown and bell pepper is almost tender.

Once sausage and peppers are cooked, add the entire box of bell pepper soup, 2 tbsp of dried basil, 4 cloves of crushed garlic, and chopped broccoli. Turn heat down to low and simmer for about 5-10 minutes.

By this time the rice should be done, start adding rice to the bell pepper soup mixture. I usually tell people to add as much or as little rice as they want depending on the texture. If you prefer it to be soupy, add less rice. And lastly, stir in ½ cup of grated parmesan.

Finally garnish with grated parmesan and include a side salad. In this case it’s a handful of  herb salad with a low fat balsamic vinaigrette .

Published by Inga Beck

Urban fashionista blogger professional co-op food member athlete with a love for riding bikes.

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  1. Delicious, indeed! Made this as last night’s dinner. Had to sub tomato soup because my TJ’s was out of red pepper but it turned out lovely! Thanks Inga!

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