High Protein Sausage and Rice Casserole
Elevate your weeknight dinner game with this hearty and nutritious High Protein Sausage and Rice Casserole! Packed with lean chicken sausage, fiber-rich brown rice, and an array of colorful veggies like broccoli, bell peppers, and onion, this casserole is as wholesome as it is satisfying. Infused with the robust flavors of oregano, garlic, and savory chicken broth, this dish comes together beautifully in the oven, crowned with a bubbly layer of cheddar cheese for an indulgent finish. Quick to prepare, with just 15 minutes of prep time, and ideal for feeding a family of six, this high-protein recipe is perfect for busy schedules and post-workout meals. Garnished with fresh parsley for a bright touch, it’s a delicious one-dish wonder that checks all the boxes for flavor, nutrition, and convenience!
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Recipe Information
Ingredients
- 500 grams chicken sausage (high protein)
- 1 tablespoons olive oil
- 1.5 cups brown rice
- 3 cups chicken broth
- 1 large onion, chopped
- 2 medium bell peppers, diced (red and green)
- 2 cups broccoli florets
- 3 cloves garlic cloves, minced
- 1 cup shredded cheddar cheese
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Add the minced garlic and diced bell peppers to the skillet and cook for another 2 minutes, stirring occasionally.
Slice the chicken sausages into bite-sized pieces and add them to the skillet. Cook for 5-6 minutes, stirring often, until they are browned.
Add the broccoli florets to the skillet and stir to combine all ingredients well.
In a greased 9x13 inch casserole dish, spread the uncooked brown rice evenly over the bottom.
Pour the chicken broth over the brown rice, ensuring it is evenly distributed.
Transfer the sausage and vegetable mixture into the casserole dish, spreading it over the rice layer.
Sprinkle the dried oregano, salt, and black pepper over the top.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 35 minutes.
After 35 minutes, remove the foil, sprinkle the shredded cheddar cheese over the top, and return to the oven for an additional 10 minutes or until the cheese is melted and bubbly.
Let the casserole rest for 5 minutes before serving.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
1989 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.6 g | 129% | |
| Saturated Fat | 41.8 g | 209% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 415 mg | 138% | |
| Sodium | 6592 mg | 287% | |
| Total Carbohydrate | 120.4 g | 44% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 21.4 g | ||
| Protein | 144.0 g | 288% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1177 mg | 91% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2414 mg | 51% | |
*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.
