Low Fat Savory Sausage and Rice

Packed with nutritious ingredients and big on flavor, this Low Fat Savory Sausage and Rice recipe is a wholesome, one-skillet wonder that’s perfect for busy weeknights. Made with tender brown rice, lean turkey sausage, and a vibrant medley of colorful vegetables like red bell pepper, carrots, and peas, this dish is as visually appealing as it is satisfying. Infused with the aromatic blend of garlic, onion, and fresh parsley, each bite delivers rich, savory goodness without the guilt. Low in fat yet high in protein and fiber, this healthy recipe is easy to prepare in under 45 minutes and makes a comforting, family-friendly meal. Serve it as a standalone dinner or pair it with a fresh side salad for a well-rounded dining experience. Keywords: low fat recipe, savory sausage and rice, healthy dinner ideas, one-skillet meals, quick weeknight dinner.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 12 ounces Lean turkey sausage
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, diced
• 1 large Carrot, diced
• 2 cups Chicken broth, low sodium
• 1 cup Frozen peas
• 0.25 cup Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, bring the chicken broth to a boil over medium-high heat. Stir in the brown rice, cover, reduce heat to low, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed. Set aside.

Step 3

While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until it starts to soften.

Step 4

Add the minced garlic and sauté for an additional 30 seconds until fragrant.

Step 5

Add the diced red bell pepper and carrot to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 6

Slice the lean turkey sausage into half-inch pieces and add them to the skillet. Cook, stirring occasionally, for 5-7 minutes until the sausage is browned and cooked through.

Step 7

Add the cooked brown rice to the sausage and vegetable mixture, stirring to combine evenly.

Step 8

Stir in the frozen peas and cook for another 2-3 minutes until the peas are heated through.

Step 9

Remove the skillet from heat and stir in the chopped fresh parsley. Season with salt and black pepper to taste.

Step 10

Serve the savory sausage and rice hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(1567.8g)

Amount per serving	% Daily Value*
Calories	1214.6

Total Fat 46.6g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 240.1mg	0%
Sodium 3573.5mg	0%
Total Carbohydrate 106.7g	0%
Dietary Fiber 20.5g	0%
Total Sugars 23.7g
Protein 93.6g	0%

Vitamin D 0IU	0%
Calcium 377.7mg	0%
Iron 12.3mg	0%
Potassium 2796.1mg	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: 34.4%

Protein: 30.7%

Carbs: 35.0%