Low Sodium Sausage and Rice Casserole

Elevate your weeknight dinners with this satisfying Low Sodium Sausage and Rice Casserole, a hearty and wholesome meal perfect for anyone seeking bold flavor without the extra salt. Featuring savory low sodium chicken sausage, aromatic herbs like thyme and oregano, and nutrient-packed ingredients like brown rice, bell peppers, and peas, this casserole is both delicious and heart-healthy. Cooked in a rich blend of no-salt-added diced tomatoes and low sodium chicken broth, the dish comes together with ease, requiring just 15 minutes of prep before baking to tender perfection. Perfect for meal prepping or feeding a family, this one-pan wonder is a nutritious and flavorful choice that doesn't compromise on taste.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 4 links low sodium chicken sausage
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 1 large, chopped bell pepper
• 3 cloves, minced garlic
• 1 cup brown rice
• 2 cups low sodium chicken broth
• 1 can (14.5 oz), no salt added diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 1 cup frozen peas
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the low sodium chicken sausage into 1/2-inch pieces.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the sausage slices and cook until browned, about 5 minutes. Remove the sausage from the skillet and set aside.

Step 4

In the same skillet, add the chopped onion, bell pepper, and minced garlic. Sauté until the vegetables are softened, about 5-7 minutes.

Step 5

Add the brown rice to the skillet and cook, stirring constantly, for about 2 minutes to lightly toast the rice.

Step 6

Pour in the low sodium chicken broth and the can of diced tomatoes (with juices). Stir in the thyme, oregano, and black pepper.

Step 7

Bring the mixture to a boil, then lower the heat and let it simmer for 10 minutes, stirring occasionally.

Step 8

Transfer the rice and vegetable mixture to a 9x13-inch baking dish. Stir in the browned sausage and frozen peas, mixing well.

Step 9

Cover the baking dish with aluminum foil and bake for 30 minutes, until the rice is tender and the liquid is absorbed.

Step 10

Remove from oven, sprinkle with chopped fresh parsley, and allow to rest for 5 minutes before serving.

Nutrition Facts

Serving size	(1961.6g)

Amount per serving	% Daily Value*
Calories	1392.3

Total Fat 60.4g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 240.0mg	0%
Sodium 2605.7mg	0%
Total Carbohydrate 118.3g	0%
Dietary Fiber 26.3g	0%
Total Sugars 33.1g
Protein 92.5g	0%

Vitamin D 0IU	0%
Calcium 383.0mg	0%
Iron 11.8mg	0%
Potassium 3223.6mg	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: 39.2%

Protein: 26.7%

Carbs: 34.1%