Low Fat Sausage and Vegetable Stir-Fry
Bursting with vibrant colors and tantalizing flavors, this Low Fat Sausage and Vegetable Stir-Fry is a quick and healthy one-pan meal that’s perfect for busy weeknights. Featuring lean turkey sausage, crisp-tender broccoli, bell peppers, snap peas, and a hint of garlic and ginger, this dish combines wholesome ingredients with bold, savory seasonings. A splash of low-sodium soy sauce ties it all together, while optional red pepper flakes add a spicy kick. Ready in just 30 minutes, this low-fat recipe is as nutritious as it is delicious, making it ideal for health-conscious food lovers. Serve it over fluffy brown rice or quinoa for a satisfying, well-balanced meal the whole family will enjoy.
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Ingredients
- 12 oz low-fat turkey sausage
- 1 tbsp olive oil
- 2 cups broccoli florets
- 1 whole red bell pepper, sliced
- 1 whole yellow bell pepper, sliced
- 1 whole carrot, julienned
- 1 cup snap peas
- 2 tbsp low-sodium soy sauce
- 1 tsp fresh ginger, minced
- 2 whole garlic cloves, minced
- 2 stalks green onions, sliced
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 tsp red pepper flakes (optional)
Directions
Step 1
Slice the low-fat turkey sausage into 1/4 inch thick pieces.
Step 2
Heat a large non-stick skillet or wok over medium-high heat and add the olive oil.
Step 3
Add the sliced sausage to the skillet and cook for 3-4 minutes until lightly browned. Remove the sausage from the skillet and set it aside.
Step 4
In the same skillet, add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.
Step 5
Add the broccoli florets, red and yellow bell peppers, carrots, and snap peas to the skillet.
Step 6
Stir-fry the vegetables for 5-6 minutes, or until they are tender-crisp.
Step 7
Return the browned sausage to the skillet and pour the low-sodium soy sauce over the sausage and vegetables.
Step 8
Add the sliced green onions, salt, and black pepper to the skillet. Add red pepper flakes if desired for an extra kick.
Step 9
Continue to stir-fry for another 1-2 minutes, making sure everything is well mixed and heated through.
Step 10
Serve the stir-fry hot over cooked brown rice or quinoa for a complete meal.
Nutrition Facts
| Serving size | (1118.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 982.5 |
| Total Fat 38.8g | 0% |
| Saturated Fat 11.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 238.7mg | 0% |
| Sodium 4677.2mg | 0% |
| Total Carbohydrate 56.1g | 0% |
| Dietary Fiber 16.5g | 0% |
| Total Sugars 23.5g | |
| Protein 96.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 302.7mg | 0% |
| Iron 11.3mg | 0% |
| Potassium 1821.4mg | 0% |
Source of Calories