Low Fat Vegetable and Sausage Fried Rice
Elevate your weeknight dinner with this quick and nutritious Low Fat Vegetable and Sausage Fried Rice recipe, a flavorful twist on a classic favorite. Made with wholesome cooked brown rice, lean chicken or turkey sausage, and a vibrant medley of fresh vegetables like carrots, red bell peppers, and green peas, this dish is bursting with color and nutrition. Egg whites add a light, protein-packed touch, while a drizzle of low-sodium soy sauce and sesame oil brings savory depth to every bite. With only 15 minutes of prep and 15 minutes of cooking time, this easy-to-make recipe is perfect for busy evenings. Serve it warm, garnished with chopped green onions, for a satisfying and guilt-free meal that the whole family will love.
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 2 links Chicken or turkey sausage (lean, preferably lower fat content)
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 1 cup Green peas (frozen or fresh)
- 3 stalks Green onions, chopped
- 2 cloves Garlic, minced
- 3 large Egg whites
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 teaspoon Olive oil or cooking spray
- 0.25 teaspoons Salt
- 0.25 teaspoons Ground black pepper
Instructions
Cook 3 cups of brown rice according to package instructions and allow it to cool if not already prepared. Cold rice works best for fried rice.
Slice the chicken or turkey sausage into thin rounds and set aside.
Prepare the vegetables by dicing the carrot and red bell pepper, chopping the green onions, and setting aside the peas.
Heat a large nonstick skillet or wok over medium heat and add 1 teaspoon of olive oil or spray with cooking spray to lightly coat the surface.
Add the sausage slices to the skillet and cook for 3-4 minutes until browned. Remove and set aside.
In the same skillet, add the minced garlic, diced carrot, and red bell pepper. Sauté for 2-3 minutes until the vegetables start to soften.
Push the vegetables to one side of the skillet. Add the egg whites to the cleared side and scramble lightly until just cooked.
Add the cooked sausage back to the skillet along with the cooked rice and green peas. Stir everything together until evenly combined.
Drizzle the low-sodium soy sauce and sesame oil over the mixture, then season with salt and pepper. Stir-fry for 3-4 minutes over medium heat until the rice is heated through and starts to crisp slightly.
Remove the skillet from heat and sprinkle chopped green onions on top. Serve warm and enjoy your low-fat vegetable and sausage fried rice.
Nutrition Facts
Calories |
1441 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 4491 mg | 195% | |
| Total Carbohydrate | 197.2 g | 72% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 20.8 g | ||
| Protein | 75.6 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1995 mg | 42% | |
*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.
