Heart-Healthy Sausage and Vegetable Stir-Fry
Packed with vibrant colors and bold flavors, this Heart-Healthy Sausage and Vegetable Stir-Fry is a quick, nutritious meal perfect for busy weeknights. Featuring lean turkey sausage, a medley of fresh vegetables like red bell pepper, broccoli, carrots, and zucchini, and a touch of low-sodium soy sauce for balanced savory goodness, this dish is designed with your health and taste buds in mind. Infused with the aromatic warmth of garlic and fresh ginger, and finished with a sprinkle of sesame seeds, this stir-fry is a one-pan wonder ready in just 30 minutes. High in protein, low in sodium, and brimming with fiber-packed veggies, it’s a delicious way to fuel your day. Serve it as-is or with a side of quinoa or brown rice for a wholesome, family-approved dinner.
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Recipe Information
Ingredients
- 12 oz lean turkey sausage
- 1 tbsp olive oil
- 3 cloves garlic
- 1 red bell pepper
- 2 cups broccoli florets
- 1 large carrot
- 1 medium zucchini
- 2 tbsp low-sodium soy sauce
- 0.5 tsp ground black pepper
- 1 inch fresh ginger
- 2 green onions
- 1 tbsp sesame seeds
Instructions
Begin by slicing the lean turkey sausage into 1/4-inch pieces.
Peel and mince the garlic cloves. Julienne the red bell pepper, slice the carrot into thin rounds, and cut the zucchini in half lengthwise, then into half-moons. Chop the fresh ginger finely.
In a large non-stick skillet or wok, heat the olive oil over medium-high heat.
Add the minced garlic and ginger, stirring for about 30 seconds until fragrant.
Add the sliced turkey sausage to the skillet. Stir-fry until browned on the outside, about 3-4 minutes.
Introduce the red bell pepper, broccoli florets, carrot, and zucchini to the skillet. Stir well to combine with the sausage.
Pour the low-sodium soy sauce over the vegetables and sausage mixture. Season with ground black pepper.
Stir-fry the vegetables and sausage for about 7-8 minutes, or until the vegetables are tender-crisp.
Chop the green onions, and sprinkle them into the stir-fry, mixing well.
Transfer the stir-fry to a serving dish and garnish with sesame seeds before serving.
Nutrition Facts
Calories |
966 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 4976 mg | 216% | |
| Total Carbohydrate | 50.5 g | 18% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 23.5 g | ||
| Protein | 89.3 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2055 mg | 44% | |
*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.
