Heart-Healthy Fried Rice with Sausage
Transform your weeknight dinner routine with this heart-healthy fried rice with sausage, a vibrant and flavorful dish that balances good nutrition with irresistible taste. Made with fiber-rich brown rice, lean turkey sausage, and a rainbow of fresh vegetables like bell peppers, carrots, and peas, this recipe is as nourishing as it is satisfying. Infused with aromatic ginger, garlic, and a splash of low-sodium soy sauce, every bite is packed with bold flavors. Perfectly seared sausage and a sprinkle of sesame seeds add the perfect touch of indulgence to this guilt-free twist on a takeout favorite. Ready in just 35 minutes, this quick and wholesome one-pan meal is ideal for busy nights or meal-prep enthusiasts. Enjoy a healthier take on classic fried rice that doesn’t compromise on taste!
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Ingredients
- 3 cups brown rice, cooked
- 2 tablespoons olive oil
- 8 ounces lean turkey sausage, sliced
- 1 medium onion, diced
- 1.5 cups bell peppers, diced (mix of colors)
- 1 cup carrots, finely chopped
- 0.5 cup frozen peas
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger, minced
- 2 cloves garlic, minced
- 2 stalks green onions, sliced
- 1 tablespoon sesame seeds
- 0.25 teaspoon ground black pepper
Directions
Step 1
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Step 2
Add the sliced turkey sausage and cook until lightly browned, about 5 minutes. Remove from the skillet and set aside.
Step 3
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion, bell peppers, and carrots until they soften, about 5-7 minutes.
Step 4
Stir in the peas, minced ginger, and garlic. Cook for an additional 2 minutes until the vegetables are fragrant.
Step 5
Add the cooked brown rice to the skillet and stir well to combine with the vegetable mixture.
Step 6
Return the cooked sausage to the skillet and pour in the low-sodium soy sauce. Stir everything together and heat through for 2-3 minutes.
Step 7
Season with ground black pepper and sprinkle the sliced green onions and sesame seeds on top.
Step 8
Serve hot and enjoy your heart-healthy fried rice.
Nutrition Facts
| Serving size | (1552.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1727.6 |
| Total Fat 60.1g | 0% |
| Saturated Fat 12.8g | 0% |
| Polyunsaturated Fat 6.8g | |
| Cholesterol 159.2mg | 0% |
| Sodium 4428.8mg | 0% |
| Total Carbohydrate 216.0g | 0% |
| Dietary Fiber 27.8g | 0% |
| Total Sugars 30.5g | |
| Protein 82.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 230.8mg | 0% |
| Iron 10.9mg | 0% |
| Potassium 2735.8mg | 0% |
Source of Calories