Heart-Healthy Fried Rice with Sausage
Elevate your weeknight dinner game with this *Heart-Healthy Fried Rice with Sausage*, a wholesome twist on a classic comfort food. Crafted with nutrient-rich brown rice, vibrant mixed veggies, and lean turkey sausage, this recipe is a flavorful way to enjoy a healthier take on fried rice. Each bite is infused with the aromatic blend of fresh garlic, ginger, and a splash of low-sodium soy sauce for a perfectly balanced umami kick. Sautéed in heart-smart olive oil and topped with green onions and sesame seeds, this dish delivers a delightful crunch and a satisfying aroma. Ideal for busy nights, it comes together in just 35 minutes, making it a delicious, family-friendly meal that’s as nutritious as it is easy to prepare. Whether you're prioritizing healthy eating or looking to revamp a favorite, this fried rice promises to delight your palate while supporting your wellness goals.
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Recipe Information
Ingredients
- 3 cups brown rice, cooked
- 2 tablespoons olive oil
- 8 ounces lean turkey sausage, sliced
- 1 medium onion, diced
- 1.5 cups bell peppers, diced (mix of colors)
- 1 cup carrots, finely chopped
- 0.5 cup frozen peas
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger, minced
- 2 cloves garlic, minced
- 2 stalks green onions, sliced
- 1 tablespoon sesame seeds
- 0.25 teaspoon ground black pepper
Instructions
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add the sliced turkey sausage and cook until lightly browned, about 5 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion, bell peppers, and carrots until they soften, about 5-7 minutes.
Stir in the peas, minced ginger, and garlic. Cook for an additional 2 minutes until the vegetables are fragrant.
Add the cooked brown rice to the skillet and stir well to combine with the vegetable mixture.
Return the cooked sausage to the skillet and pour in the low-sodium soy sauce. Stir everything together and heat through for 2-3 minutes.
Season with ground black pepper and sprinkle the sliced green onions and sesame seeds on top.
Serve hot and enjoy your heart-healthy fried rice.
Nutrition Facts
Calories |
1728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.1 g | 77% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 159 mg | 53% | |
| Sodium | 4429 mg | 193% | |
| Total Carbohydrate | 216.0 g | 79% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 30.5 g | ||
| Protein | 82.1 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 231 mg | 18% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2736 mg | 58% | |
*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.
