Low Sodium Vegetable and Sausage Fried Rice

Transform your weeknight meals with this wholesome and flavorful Low Sodium Vegetable and Sausage Fried Rice! This heart-healthy twist on a classic takeout favorite combines hearty brown rice, colorful fresh vegetables, and savory low sodium chicken or turkey sausage for a dish that’s nutritious and packed with flavor. Seasoned with a splash of low sodium soy sauce or coconut aminos and a hint of sesame oil, each bite is perfectly balanced without being overly salty. The addition of scrambled eggs and green onion gives it an authentic fried rice touch, while the quick cook time makes it ideal for busy schedules. Perfect for those looking to enjoy a satisfying, low sodium meal that doesn’t compromise on taste!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups cooked brown rice
• 2 links low sodium chicken or turkey sausage
• 1 medium carrot
• 1 small zucchini
• 1 small red bell pepper
• 1 cup frozen peas
• 2 tablespoons low sodium soy sauce or coconut aminos
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 2 large eggs
• 2 green onions, thinly sliced
• 0.25 teaspoon black pepper

Directions

Step 1

Prepare the ingredients: Dice the low sodium sausage into small bite-sized pieces. Finely chop the carrot, zucchini, and red bell pepper. Mince the garlic cloves. Thinly slice the green onions, separating the white and green parts.

Step 2

In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Once hot, add the diced sausage and cook for 3-4 minutes, stirring occasionally, until lightly browned. Remove and set aside.

Step 3

Add the chopped carrots, red bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 4-5 minutes, or until softened. Add the garlic and cook for an additional 30 seconds until fragrant.

Step 4

Push the vegetables to one side of the skillet and pour the sesame oil into the empty side. Crack the eggs into the skillet and scramble until fully cooked. Mix the scrambled eggs into the cooked vegetables.

Step 5

Add the cooked brown rice and frozen peas to the skillet, stirring to evenly combine. Cook for 2-3 minutes, allowing the rice to heat through.

Step 6

Pour the low sodium soy sauce or coconut aminos over the mixture and sprinkle with black pepper. Stir to ensure everything is well-coated and cook for an additional 2 minutes.

Step 7

Return the browned sausage back to the skillet and toss everything together. Cook for another 2 minutes to heat the sausage through.

Step 8

Remove the skillet from the heat and garnish with the sliced green onion tops. Serve immediately and enjoy your low sodium vegetable and sausage fried rice!

Nutrition Facts

Serving size	(1420.6g)

Amount per serving	% Daily Value*
Calories	1662.0

Total Fat 58.7g	0%
Saturated Fat 13.1g	0%
Polyunsaturated Fat 9.4g
Cholesterol 492.0mg	0%
Sodium 4303.3mg	0%
Total Carbohydrate 205.0g	0%
Dietary Fiber 23.8g	0%
Total Sugars 29.6g
Protein 75.2g	0%

Vitamin D 82IU	0%
Calcium 234.5mg	0%
Iron 11.5mg	0%
Potassium 2325.5mg	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: 32.0%

Protein: 18.2%

Carbs: 49.7%