Low Sodium Fried Rice with Sausage
Enjoy the bold flavors of a classic comfort dish with a healthier twist in this Low Sodium Fried Rice with Sausage. Made with hearty brown rice simmered in low sodium chicken broth, this recipe is packed with vibrant vegetables like carrots, bell peppers, and green onions, along with tender, flavorful slices of low sodium chicken sausage. Ginger, garlic, and a hint of black pepper provide an aromatic base, while low sodium soy sauce ties everything together for a rich, umami-packed finish—all while keeping the salt content in check. Quick to prepare and perfect for a weeknight meal, this dish is both satisfying and nutrient-rich. Serve it hot as a complete meal or pair it with a side of your favorite steamed greens for an extra boost of color and nutrition.
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Recipe Information
Ingredients
- 2 cups brown rice
- 2.5 cups low sodium chicken broth
- 8 ounces low sodium chicken sausage
- 2 tablespoons olive oil
- 2 large egg
- 1 cup frozen peas
- 1 medium carrot
- 1 medium bell pepper
- 3 stalks green onion
- 2 cloves garlic
- 1 teaspoon ginger
- 3 tablespoons low sodium soy sauce
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water and drain well.
In a medium saucepan, bring the low sodium chicken broth to a boil. Add the rinsed rice, cover, reduce the heat to low, and simmer for 25-30 minutes, or until the rice is tender and all the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
Slice the low sodium chicken sausage into small pieces. Dice the carrot and bell pepper into small cubes. Mince the garlic and finely chop the green onions.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sausage pieces and cook for 4-5 minutes, stirring occasionally, until browned and cooked through. Remove the sausage from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil and sauté the garlic and ginger for 30 seconds, until fragrant. Add the diced carrot and bell pepper, and cook for 3-4 minutes until the vegetables are tender.
Push the vegetables to one side of the skillet. Crack the eggs into the empty side and scramble them until fully cooked, then mix with the vegetables.
Return the cooked sausage to the skillet along with the cooked rice and frozen peas. Pour in the low sodium soy sauce and sprinkle with black pepper. Stir well to combine all ingredients and heat through, about 3-4 minutes.
Garnish with chopped green onions and serve hot.
Nutrition Facts
Calories |
1539 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 6.7 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 4076 mg | 177% | |
| Total Carbohydrate | 140.5 g | 51% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 18.8 g | ||
| Protein | 90.4 g | 181% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 298 mg | 23% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2449 mg | 52% | |
*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.
