Heart-Healthy Hearty Sausage Casserole
Savor the comfort of a hearty, nutrient-packed dish with our *Heart-Healthy Hearty Sausage Casserole*. This wholesome recipe combines lean turkey sausage with vibrant vegetables like bell peppers, carrots, and celery, all nestled in a flavorful base of brown rice, low-sodium chicken broth, and diced tomatoes. Seasoned with aromatic herbs such as thyme, oregano, and a touch of garlic, this casserole delivers bold flavors while staying mindful of your heart health. Perfectly baked to comforting, tender perfection, it’s an easy, one-dish meal that’s ideal for family dinners or meal prep. With only 20 minutes of prep time and a balanced profile of fiber, protein, and nutrients, this casserole is as delicious as it is good for you. Serve it piping hot and garnish with fresh parsley for a nutritious and satisfying delight! Keywords: heart-healthy casserole, turkey sausage casserole, hearty dinner recipes, low-sodium meals, one-pot casserole ideas.
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Recipe Information
Ingredients
- 12 ounces Lean turkey sausage
- 2 tablespoons Olive oil
- 1 medium, diced Onion
- 1 medium, diced Red bell pepper
- 2 medium, sliced Carrot
- 2 sliced Celery stalk
- 3 cloves, minced Garlic
- 2 cups Low-sodium chicken broth
- 14.5 ounces Canned diced tomatoes
- 1 cup, uncooked Brown rice
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper
- 1 Bay leaf
- 2 tablespoons, chopped Fresh parsley
Instructions
Preheat the oven to 375°F (190°C).
In a large skillet over medium heat, add the olive oil. Remove the casing from the turkey sausage and cook it in the skillet, breaking it apart with a wooden spoon, until browned, about 5 minutes.
Once the sausage is browned, remove it from the skillet and set it aside on a plate lined with paper towels to drain any excess fat.
In the same skillet, add the diced onion, red bell pepper, sliced carrots, and celery. Sauté until the vegetables are soft, about 5-7 minutes.
Add the minced garlic to the vegetables and sauté for another 1-2 minutes until fragrant.
Stir in the brown rice, ensuring it is well coated with the mixture of vegetables.
Pour in the low-sodium chicken broth and the canned diced tomatoes, along with the juice.
Add the thyme, oregano, black pepper, and bay leaf. Stir well to combine.
Return the browned turkey sausage to the skillet and stir everything together.
Transfer the mixture to a large casserole dish, spreading it evenly.
Cover the casserole dish with foil and bake in the preheated oven for 45-50 minutes, or until the rice is tender and has absorbed most of the liquid.
Discard the bay leaf and stir in the chopped fresh parsley before serving.
Serve hot, and enjoy your heart-healthy hearty sausage casserole!
Nutrition Facts
Calories |
1424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.7 g | 93% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 2837 mg | 123% | |
| Total Carbohydrate | 105.3 g | 38% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 31.5 g | ||
| Protein | 90.5 g | 181% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 381 mg | 29% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3012 mg | 64% | |
*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.
