Low Fat Fried Rice with Sausage

Savor the vibrant flavors of this Low Fat Fried Rice with Sausage, a healthier twist on a classic comfort dish! Made with hearty, nutrient-packed brown rice, lean turkey sausage, and colorful vegetables like red bell pepper, peas, and carrots, this recipe strikes the perfect balance between indulgent and nutritious. The natural sweetness of the vegetables pairs beautifully with the savory tang of low-sodium soy sauce, while a hint of garlic and black pepper adds depth and aroma. A light scramble of eggs brings extra protein, making it a well-rounded, satisfying meal. Ready in just 50 minutes, this easy one-pan dish is perfect for busy weeknights or meal prepping. Garnished with fresh green onions, it’s a low-fat fried rice you’ll want to make again and again!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup uncooked brown rice
• 2 cups water
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• 8 ounces turkey sausage
• 1 medium onion
• 2 medium carrots
• 1 cup peas
• 3 stalks green onions
• 2 eggs
• 2 cloves garlic
• 1 medium red bell pepper
• 0.25 teaspoon ground black pepper
• 8 ounces cooked turkey sausage, chopped

Directions

Step 1

Start by rinsing the brown rice under cold water to remove excess starch, then add it to a pot with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes, or until the rice is tender and water is absorbed. Fluff with a fork and set aside.

Step 2

While the rice is cooking, prepare the vegetables: dice the onion, carrots, red bell pepper, and mince the garlic. Slice the green onions and set them aside separately.

Step 3

In a large non-stick skillet or wok, heat one tablespoon of olive oil over medium heat. Add the turkey sausage slices and cook until browned, about 5-7 minutes. Remove the sausage from the pan and set aside.

Step 4

In the same skillet, add the diced onion, carrots, peas, and red bell pepper. Sauté the vegetables for about 5-6 minutes until they begin to soften.

Step 5

Add the minced garlic to the vegetables and sauté for another 30 seconds until fragrant.

Step 6

Push the vegetables to the side of the pan and crack the two eggs into the empty side. Scramble the eggs using a spatula, and mix them into the vegetables once cooked.

Step 7

Return the cooked turkey sausage to the skillet, and add the cooked brown rice. Pour in the low-sodium soy sauce and sprinkle with black pepper. Stir well to ensure all ingredients are evenly mixed.

Step 8

Allow the fried rice to cook for 2-3 minutes, stirring occasionally, to let it heat thoroughly.

Step 9

Remove from heat and garnish with sliced green onions.

Step 10

Serve hot and enjoy your low-fat fried rice with sausage!

Nutrition Facts

Serving size	(1855.2g)

Amount per serving	% Daily Value*
Calories	2051.3

Total Fat 85.8g	0%
Saturated Fat 22.4g	0%
Polyunsaturated Fat 1.5g
Cholesterol 690.3mg	0%
Sodium 4467.4mg	0%
Total Carbohydrate 210.9g	0%
Dietary Fiber 23.1g	0%
Total Sugars 28.6g
Protein 108.3g	0%

Vitamin D 82IU	0%
Calcium 371.3mg	0%
Iron 13.8mg	0%
Potassium 2767.2mg	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: 37.7%

Protein: 21.1%

Carbs: 41.2%