Heart-Healthy Hearty Sausage Casserole

Packed with vibrant vegetables, lean turkey sausage, and whole-grain brown rice, this Heart-Healthy Hearty Sausage Casserole is a delicious one-dish meal that’s as nourishing as it is satisfying. Infused with the aromatic flavors of garlic, thyme, oregano, and a touch of bay leaf, this low-sodium casserole is baked to perfection, creating a comforting dish that’s perfect for weeknight dinners or meal prep. With a medley of nutrient-rich ingredients like carrots, celery, and red bell pepper, this casserole offers a wholesome twist on classic comfort food while supporting a heart-healthy lifestyle. Serve it fresh from the oven and garnish with chopped parsley for an extra burst of color and flavor!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 12 ounces Lean turkey sausage
• 2 tablespoons Olive oil
• 1 medium, diced Onion
• 1 medium, diced Red bell pepper
• 2 medium, sliced Carrot
• 2 sliced Celery stalk
• 3 cloves, minced Garlic
• 2 cups Low-sodium chicken broth
• 14.5 ounces Canned diced tomatoes
• 1 cup, uncooked Brown rice
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper
• 1 Bay leaf
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a large skillet over medium heat, add the olive oil. Remove the casing from the turkey sausage and cook it in the skillet, breaking it apart with a wooden spoon, until browned, about 5 minutes.

Step 3

Once the sausage is browned, remove it from the skillet and set it aside on a plate lined with paper towels to drain any excess fat.

Step 4

In the same skillet, add the diced onion, red bell pepper, sliced carrots, and celery. Sauté until the vegetables are soft, about 5-7 minutes.

Step 5

Add the minced garlic to the vegetables and sauté for another 1-2 minutes until fragrant.

Step 6

Stir in the brown rice, ensuring it is well coated with the mixture of vegetables.

Step 7

Pour in the low-sodium chicken broth and the canned diced tomatoes, along with the juice.

Step 8

Add the thyme, oregano, black pepper, and bay leaf. Stir well to combine.

Step 9

Return the browned turkey sausage to the skillet and stir everything together.

Step 10

Transfer the mixture to a large casserole dish, spreading it evenly.

Step 11

Cover the casserole dish with foil and bake in the preheated oven for 45-50 minutes, or until the rice is tender and has absorbed most of the liquid.

Step 12

Discard the bay leaf and stir in the chopped fresh parsley before serving.

Step 13

Serve hot, and enjoy your heart-healthy hearty sausage casserole!

Nutrition Facts

Serving size	(1950.0g)

Amount per serving	% Daily Value*
Calories	1423.8

Total Fat 72.7g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat 6.2g
Cholesterol 248.4mg	0%
Sodium 2836.9mg	0%
Total Carbohydrate 105.3g	0%
Dietary Fiber 22.1g	0%
Total Sugars 31.5g
Protein 90.5g	0%

Vitamin D 0IU	0%
Calcium 380.9mg	0%
Iron 10.4mg	0%
Potassium 3012.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.5%

Protein: 25.2%

Carbs: 29.3%