Heart-Healthy Sausage and Rice Casserole

Savor a comforting and nutritious meal with this Heart-Healthy Sausage and Rice Casserole, a wholesome twist on a classic favorite. Lean turkey sausage and fiber-rich brown rice come together with vibrant bell peppers, sweet peas, and aromatic herbs like oregano and thyme for a dish that’s as flavorful as it is good for you. Cooked in low-sodium chicken broth for depth and baked to perfection, this casserole is a one-pan wonder that’s perfect for busy weeknights or a cozy weekend dinner. Packed with protein, whole grains, and vegetables, it’s a balanced, low-fat option that doesn’t skimp on taste. Garnished with fresh parsley, this easy-to-make recipe is sure to become a family favorite!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 12 ounces Turkey sausage
• 1 cup Brown rice
• 2 cups Low-sodium chicken broth
• 1 large Bell pepper, diced
• 1 medium Yellow onion, diced
• 2 Garlic cloves, minced
• 1 tablespoon Olive oil
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 1 cup Frozen peas

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large pan over medium heat, add the olive oil. Once hot, add the turkey sausage. Cook for about 5-7 minutes, breaking it up into smaller pieces with a spatula, until browned and cooked through. Remove the sausage from the pan and set aside.

Step 3

In the same pan, add the diced onion and bell pepper. Sauté for 4-5 minutes until the onion is translucent and the pepper has softened.

Step 4

Add the minced garlic, dried oregano, dried thyme, and black pepper to the vegetables. Stir and cook for an additional minute until the garlic is fragrant.

Step 5

Stir in the brown rice and cook for 2 minutes, allowing the rice to lightly toast.

Step 6

Pour in the low-sodium chicken broth and return the cooked turkey sausage to the pan. Stir everything to combine.

Step 7

Bring the mixture to a simmer, then carefully transfer it to a casserole dish.

Step 8

Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.

Step 9

Remove the foil, stir in the frozen peas, and bake uncovered for an additional 10 minutes, or until the rice is tender and all the liquid is absorbed.

Step 10

Take the casserole out of the oven and let it rest for 5 minutes before serving.

Step 11

Garnish with chopped fresh parsley and serve warm.

Nutrition Facts

Serving size	(1560.3g)

Amount per serving	% Daily Value*
Calories	1241.7

Total Fat 60.3g	0%
Saturated Fat 14.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 238.7mg	0%
Sodium 2566.3mg	0%
Total Carbohydrate 106.2g	0%
Dietary Fiber 20.0g	0%
Total Sugars 26.7g
Protein 70.1g	0%

Vitamin D 0IU	0%
Calcium 219.8mg	0%
Iron 9.0mg	0%
Potassium 2165.6mg	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: 43.5%

Protein: 22.5%

Carbs: 34.0%