Low Fat Sausage and Vegetable Stir-Fry
Elevate your weeknight meals with this vibrant and nutrient-rich Low Fat Sausage and Vegetable Stir-Fry! Packed with colorful veggies like broccoli, bell peppers, carrots, and snap peas, and complemented by flavorful low-fat turkey sausage, this dish balances wholesome ingredients with bold, savory flavors. A splash of low-sodium soy sauce and a hint of fresh ginger and garlic bring an irresistible aroma to this quick, 30-minute recipe, making it perfect for busy schedules. Healthy and adaptable, this stir-fry can be served over brown rice or quinoa for a satisfying, low-fat dinner option. Whether you're seeking a guilt-free, high-protein meal or simply a flavorful way to eat more vegetables, this recipe is the perfect fit for your table!
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Recipe Information
Ingredients
- 12 oz low-fat turkey sausage
- 1 tbsp olive oil
- 2 cups broccoli florets
- 1 whole red bell pepper, sliced
- 1 whole yellow bell pepper, sliced
- 1 whole carrot, julienned
- 1 cup snap peas
- 2 tbsp low-sodium soy sauce
- 1 tsp fresh ginger, minced
- 2 whole garlic cloves, minced
- 2 stalks green onions, sliced
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 tsp red pepper flakes (optional)
Instructions
Slice the low-fat turkey sausage into 1/4 inch thick pieces.
Heat a large non-stick skillet or wok over medium-high heat and add the olive oil.
Add the sliced sausage to the skillet and cook for 3-4 minutes until lightly browned. Remove the sausage from the skillet and set it aside.
In the same skillet, add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.
Add the broccoli florets, red and yellow bell peppers, carrots, and snap peas to the skillet.
Stir-fry the vegetables for 5-6 minutes, or until they are tender-crisp.
Return the browned sausage to the skillet and pour the low-sodium soy sauce over the sausage and vegetables.
Add the sliced green onions, salt, and black pepper to the skillet. Add red pepper flakes if desired for an extra kick.
Continue to stir-fry for another 1-2 minutes, making sure everything is well mixed and heated through.
Serve the stir-fry hot over cooked brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
982 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 4677 mg | 203% | |
| Total Carbohydrate | 56.1 g | 20% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 23.5 g | ||
| Protein | 96.3 g | 193% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1821 mg | 39% | |
*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.
