Low Fat Fried Rice with Sausage
Enjoy a healthier twist on a beloved classic with this Low Fat Fried Rice with Sausage recipe. Made with wholesome brown rice, lean turkey sausage, and a rainbow of colorful veggies like carrots, peas, and red bell pepper, this dish is as nutritious as it is satisfying. The key to its rich flavor lies in the light yet savory combination of low-sodium soy sauce, garlic, and a hint of black pepper, while scrambled eggs and green onions lend depth and texture. Perfect for a quick and hearty family meal, this one-pan delight is ready in under an hour and offers a guilt-free way to enjoy comfort food. Packed with protein, low-fat ingredients, and vibrant, fresh vegetables, it’s a balanced, easy-to-make option you’ll return to again and again.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup uncooked brown rice
- 2 cups water
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 8 ounces turkey sausage
- 1 medium onion
- 2 medium carrots
- 1 cup peas
- 3 stalks green onions
- 2 eggs
- 2 cloves garlic
- 1 medium red bell pepper
- 0.25 teaspoon ground black pepper
- 8 ounces cooked turkey sausage, chopped
Instructions
Start by rinsing the brown rice under cold water to remove excess starch, then add it to a pot with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes, or until the rice is tender and water is absorbed. Fluff with a fork and set aside.
While the rice is cooking, prepare the vegetables: dice the onion, carrots, red bell pepper, and mince the garlic. Slice the green onions and set them aside separately.
In a large non-stick skillet or wok, heat one tablespoon of olive oil over medium heat. Add the turkey sausage slices and cook until browned, about 5-7 minutes. Remove the sausage from the pan and set aside.
In the same skillet, add the diced onion, carrots, peas, and red bell pepper. Sauté the vegetables for about 5-6 minutes until they begin to soften.
Add the minced garlic to the vegetables and sauté for another 30 seconds until fragrant.
Push the vegetables to the side of the pan and crack the two eggs into the empty side. Scramble the eggs using a spatula, and mix them into the vegetables once cooked.
Return the cooked turkey sausage to the skillet, and add the cooked brown rice. Pour in the low-sodium soy sauce and sprinkle with black pepper. Stir well to ensure all ingredients are evenly mixed.
Allow the fried rice to cook for 2-3 minutes, stirring occasionally, to let it heat thoroughly.
Remove from heat and garnish with sliced green onions.
Serve hot and enjoy your low-fat fried rice with sausage!
Nutrition Facts
Calories |
2051 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.8 g | 110% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 690 mg | 230% | |
| Sodium | 4467 mg | 194% | |
| Total Carbohydrate | 210.9 g | 77% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 28.6 g | ||
| Protein | 108.3 g | 217% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 371 mg | 29% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2767 mg | 59% | |
*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.
