Low Fat Vegetable and Sausage Fried Rice

Transform your weeknight meals with this flavorful and guilt-free Low Fat Vegetable and Sausage Fried Rice! Packed with wholesome ingredients like hearty brown rice, lean chicken or turkey sausage, and vibrant veggies including carrots, red bell peppers, and green peas, this dish is a nutritious twist on a takeout classic. Fluffy scrambled egg whites and a splash of low-sodium soy sauce elevate the dish with protein and savory depth, while a touch of sesame oil adds authentic Asian-inspired flavor. Perfectly balanced and ready in just 30 minutes, this recipe offers a satisfying, health-conscious meal that doesn’t skimp on taste. Whether served as a main course or a hearty side, this quick and easy fried rice is a delicious way to enjoy bold flavors with a lighter touch.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups Cooked brown rice
• 2 links Chicken or turkey sausage (lean, preferably lower fat content)
• 1 medium Carrot, diced
• 1 medium Red bell pepper, diced
• 1 cup Green peas (frozen or fresh)
• 3 stalks Green onions, chopped
• 2 cloves Garlic, minced
• 3 large Egg whites
• 3 tablespoons Low-sodium soy sauce
• 1 teaspoon Sesame oil
• 1 teaspoon Olive oil or cooking spray
• 0.25 teaspoons Salt
• 0.25 teaspoons Ground black pepper

Directions

Step 1

Cook 3 cups of brown rice according to package instructions and allow it to cool if not already prepared. Cold rice works best for fried rice.

Step 2

Slice the chicken or turkey sausage into thin rounds and set aside.

Step 3

Prepare the vegetables by dicing the carrot and red bell pepper, chopping the green onions, and setting aside the peas.

Step 4

Heat a large nonstick skillet or wok over medium heat and add 1 teaspoon of olive oil or spray with cooking spray to lightly coat the surface.

Step 5

Add the sausage slices to the skillet and cook for 3-4 minutes until browned. Remove and set aside.

Step 6

In the same skillet, add the minced garlic, diced carrot, and red bell pepper. Sauté for 2-3 minutes until the vegetables start to soften.

Step 7

Push the vegetables to one side of the skillet. Add the egg whites to the cleared side and scramble lightly until just cooked.

Step 8

Add the cooked sausage back to the skillet along with the cooked rice and green peas. Stir everything together until evenly combined.

Step 9

Drizzle the low-sodium soy sauce and sesame oil over the mixture, then season with salt and pepper. Stir-fry for 3-4 minutes over medium heat until the rice is heated through and starts to crisp slightly.

Step 10

Remove the skillet from heat and sprinkle chopped green onions on top. Serve warm and enjoy your low-fat vegetable and sausage fried rice.

Nutrition Facts

Serving size	(1288.8g)

Amount per serving	% Daily Value*
Calories	1441.3

Total Fat 39.3g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 8.0g
Cholesterol 120.0mg	0%
Sodium 4490.9mg	0%
Total Carbohydrate 197.2g	0%
Dietary Fiber 23.2g	0%
Total Sugars 20.8g
Protein 75.6g	0%

Vitamin D 0IU	0%
Calcium 175.9mg	0%
Iron 10.6mg	0%
Potassium 1994.9mg	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: 24.5%

Protein: 20.9%

Carbs: 54.6%