Heart-Healthy Vegetable and Sausage Fried Rice
Elevate your weeknight dinner with this flavorful Heart-Healthy Vegetable and Sausage Fried Rice, a lighter twist on a takeout favorite! Packed with nutrient-rich ingredients like protein-filled brown rice, lean low-sodium chicken sausage, and a colorful medley of veggies including carrots, bell peppers, peas, and green onions, this wholesome dish is as delicious as it is nourishing. Infused with aromatic garlic and onions, and seasoned with low-sodium soy sauce and a hint of sesame oil, every bite delivers a perfect balance of savory and umami flavors. Ideal for meal prep or a quick dinner, this one-pan recipe comes together in just 35 minutes, making it a stress-free option for busy evenings. Serve warm and enjoy a guilt-free fried rice that’s hearty, satisfying, and good for the heart!
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Recipe Information
Ingredients
- 2 cups Brown rice
- 2 links Low-sodium chicken sausage
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 small Onion, finely chopped
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 1 cup Frozen peas
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 2 whole Eggs, lightly beaten
- 2 stalks Green onions, sliced
- 1 teaspoon Ground black pepper
Instructions
Cook the brown rice according to package instructions, ensuring the grains are firm and not mushy. Allow the rice to cool completely or use leftover rice for best results.
Slice the chicken sausages into small rounds and set aside.
Heat the olive oil in a large non-stick skillet or wok over medium heat.
Add the minced garlic and chopped onion, and sauté for 2-3 minutes until fragrant and softened.
Add the diced carrots and red bell pepper to the skillet, and cook for another 5 minutes until the vegetables start to soften.
Stir in the frozen peas and sliced chicken sausages, cooking for an additional 3 minutes to heat through.
Push the vegetables and sausage to one side of the skillet, and pour the lightly beaten eggs into the other side. Scramble the eggs until fully cooked, then mix them into the vegetables and sausage.
Increase the heat to medium-high and add the cooked brown rice to the skillet. Stir everything together, ensuring the rice is evenly incorporated.
Drizzle the low-sodium soy sauce and sesame oil over the rice mixture. Stir well to evenly coat the rice and vegetables.
Season with ground black pepper to taste.
Remove the skillet from heat and garnish with sliced green onions before serving.
Serve warm and enjoy a wholesome, heart-healthy meal!
Nutrition Facts
Calories |
1369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 492 mg | 164% | |
| Sodium | 1701 mg | 74% | |
| Total Carbohydrate | 144.5 g | 53% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 22.8 g | ||
| Protein | 70.7 g | 141% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 243 mg | 19% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1749 mg | 37% | |
*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.
