Heart-Healthy Vegetable and Sausage Fried Rice

Transform your weeknight dinners with this Heart-Healthy Vegetable and Sausage Fried Rice, a wholesome twist on a classic comfort dish. Packed with nutrient-rich veggies like carrots, red bell peppers, and peas, this recipe combines the nutty goodness of brown rice with the savory flavor of low-sodium chicken sausage for a meal that’s as satisfying as it is nutritious. Lightly seasoned with low-sodium soy sauce and sesame oil, every bite delivers the perfect balance of umami and freshness. Versatile and quick to make, this 35-minute recipe is an ideal choice for busy nights, offering a healthier fried rice option without sacrificing flavor. Garnished with fresh green onions, it’s a vibrant, heart-healthy dish the whole family will love!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 2 links Low-sodium chicken sausage
• 1 tablespoon Olive oil
• 2 cloves Garlic, minced
• 1 small Onion, finely chopped
• 1 medium Carrot, diced
• 1 medium Red bell pepper, diced
• 1 cup Frozen peas
• 2 tablespoons Low-sodium soy sauce
• 1 teaspoon Sesame oil
• 2 whole Eggs, lightly beaten
• 2 stalks Green onions, sliced
• 1 teaspoon Ground black pepper

Directions

Step 1

Cook the brown rice according to package instructions, ensuring the grains are firm and not mushy. Allow the rice to cool completely or use leftover rice for best results.

Step 2

Slice the chicken sausages into small rounds and set aside.

Step 3

Heat the olive oil in a large non-stick skillet or wok over medium heat.

Step 4

Add the minced garlic and chopped onion, and sauté for 2-3 minutes until fragrant and softened.

Step 5

Add the diced carrots and red bell pepper to the skillet, and cook for another 5 minutes until the vegetables start to soften.

Step 6

Stir in the frozen peas and sliced chicken sausages, cooking for an additional 3 minutes to heat through.

Step 7

Push the vegetables and sausage to one side of the skillet, and pour the lightly beaten eggs into the other side. Scramble the eggs until fully cooked, then mix them into the vegetables and sausage.

Step 8

Increase the heat to medium-high and add the cooked brown rice to the skillet. Stir everything together, ensuring the rice is evenly incorporated.

Step 9

Drizzle the low-sodium soy sauce and sesame oil over the rice mixture. Stir well to evenly coat the rice and vegetables.

Step 10

Season with ground black pepper to taste.

Step 11

Remove the skillet from heat and garnish with sliced green onions before serving.

Step 12

Serve warm and enjoy a wholesome, heart-healthy meal!

Nutrition Facts

Serving size	(1165.3g)

Amount per serving	% Daily Value*
Calories	1368.6

Total Fat 56.5g	0%
Saturated Fat 12.4g	0%
Polyunsaturated Fat 7.2g
Cholesterol 492.0mg	0%
Sodium 1700.9mg	0%
Total Carbohydrate 144.5g	0%
Dietary Fiber 21.9g	0%
Total Sugars 22.8g
Protein 70.7g	0%

Vitamin D 82IU	0%
Calcium 243.0mg	0%
Iron 9.8mg	0%
Potassium 1749.3mg	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: 37.1%

Protein: 20.7%

Carbs: 42.2%