Heart-Healthy Sausage and Rice Casserole
Elevate your mealtime with this wholesome and flavorful Heart-Healthy Sausage and Rice Casserole, a nourishing twist on a classic comfort food dish. Made with lean turkey sausage, fiber-rich brown rice, and colorful vegetables like bell peppers and onions, this recipe is as nutritious as it is satisfying. Using low-sodium chicken broth and an aromatic blend of dried herbs including oregano and thyme, the casserole delivers robust flavor while keeping sodium in check. Finished with sweet bursts of frozen peas and a sprinkle of fresh parsley, this one-pan wonder is baked to perfection in under an hour. Ideal for busy nights, it’s a simple, make-ahead option packed with protein, essential nutrients, and heart-smart ingredients—a healthy choice for the whole family!
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Recipe Information
Ingredients
- 12 ounces Turkey sausage
- 1 cup Brown rice
- 2 cups Low-sodium chicken broth
- 1 large Bell pepper, diced
- 1 medium Yellow onion, diced
- 2 Garlic cloves, minced
- 1 tablespoon Olive oil
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 1 cup Frozen peas
Instructions
Preheat your oven to 375°F (190°C).
In a large pan over medium heat, add the olive oil. Once hot, add the turkey sausage. Cook for about 5-7 minutes, breaking it up into smaller pieces with a spatula, until browned and cooked through. Remove the sausage from the pan and set aside.
In the same pan, add the diced onion and bell pepper. Sauté for 4-5 minutes until the onion is translucent and the pepper has softened.
Add the minced garlic, dried oregano, dried thyme, and black pepper to the vegetables. Stir and cook for an additional minute until the garlic is fragrant.
Stir in the brown rice and cook for 2 minutes, allowing the rice to lightly toast.
Pour in the low-sodium chicken broth and return the cooked turkey sausage to the pan. Stir everything to combine.
Bring the mixture to a simmer, then carefully transfer it to a casserole dish.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil, stir in the frozen peas, and bake uncovered for an additional 10 minutes, or until the rice is tender and all the liquid is absorbed.
Take the casserole out of the oven and let it rest for 5 minutes before serving.
Garnish with chopped fresh parsley and serve warm.
Nutrition Facts
Calories |
1242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.3 g | 77% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 2566 mg | 112% | |
| Total Carbohydrate | 106.2 g | 39% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 26.7 g | ||
| Protein | 70.1 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2166 mg | 46% | |
*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.
