High Protein Vegetable and Sausage Fried Rice
Elevate your fried rice game with this High Protein Vegetable and Sausage Fried Rice, a satisfying and wholesome one-pan meal perfect for busy weeknights or meal prepping. Packed with lean chicken sausage, protein-rich eggs, and a vibrant medley of broccoli, carrots, and peas, this recipe combines bold flavors with nourishing goodness. Infused with aromatic garlic, ginger, and sesame oil, every bite offers a delectable fusion of savory and slightly nutty notes. Ready in just 30 minutes, this dish is a delightful balance of comfort and nutrition, providing a high-protein, veggie-packed alternative to traditional fried rice. Simple, versatile, and bursting with flavor, serve it hot and finish with a sprinkle of fresh green onions for that irresistible restaurant-worthy touch.
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Recipe Information
Ingredients
- 3 cups cooked white or brown rice
- 2 links chicken sausage (pre-cooked, sliced)
- 2 large eggs
- 1 cup carrots (diced)
- 1 cup frozen peas
- 1 cup broccoli florets (chopped small)
- 2 stalks green onions (sliced)
- 3 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 2 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- 0.5 teaspoon black pepper
- salt (optional, to taste)
Instructions
Prepare all ingredients before cooking by dicing vegetables, slicing sausage, and measuring spices and oils.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the sliced chicken sausage and sauté for 2-3 minutes, until lightly browned. Remove and set aside.
In the same skillet, add another tablespoon of vegetable oil. Add minced garlic, grated ginger, and diced carrots. Sauté for 2 minutes.
Add chopped broccoli and frozen peas to the skillet. Cook for another 3-4 minutes, stirring often, until the vegetables are tender but still crisp.
Push the vegetables to one side of the skillet. Crack the eggs into the empty space and scramble them until just set, about 1-2 minutes. Mix the scrambled eggs into the vegetables.
Add the cooked rice to the skillet. Drizzle the soy sauce and sesame oil over the rice, then sprinkle black pepper (and salt if desired) over the mixture.
Add the cooked sausage back to the skillet. Stir everything together, ensuring the rice is evenly coated in soy sauce and heated through, about 3 minutes.
Remove the skillet from heat and garnish the fried rice with sliced green onions.
Serve immediately and enjoy your high-protein vegetable and sausage fried rice!
Nutrition Facts
Calories |
1794 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.3 g | 84% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 22.6 g | ||
| Cholesterol | 452 mg | 151% | |
| Sodium | 3274 mg | 142% | |
| Total Carbohydrate | 238.1 g | 87% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 25.1 g | ||
| Protein | 64.6 g | 129% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 374 mg | 29% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 2798 mg | 60% | |
*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.
