Low Sodium Sausage and Rice Casserole
Looking for a hearty and wholesome dish that’s big on flavor but light on sodium? This Low Sodium Sausage and Rice Casserole is the perfect one-pan meal for anyone wanting a healthier twist on comfort food. Packed with aromatic seasonings like thyme and oregano, this casserole features tender brown rice, juicy low sodium chicken sausage, vibrant vegetables, and a touch of sweetness from frozen peas, all baked to perfection in a rich base of low sodium chicken broth and diced tomatoes. The recipe is easy to prepare, with minimal prep and cleanup, making it ideal for busy weeknights or meal prepping. Garnished with fresh parsley, this satisfying casserole is a great way to enjoy bold flavors without extra salt.
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Recipe Information
Ingredients
- 4 links low sodium chicken sausage
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 1 large, chopped bell pepper
- 3 cloves, minced garlic
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 1 can (14.5 oz), no salt added diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 cup frozen peas
- 0.25 cup, chopped fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Slice the low sodium chicken sausage into 1/2-inch pieces.
In a large skillet, heat the olive oil over medium heat. Add the sausage slices and cook until browned, about 5 minutes. Remove the sausage from the skillet and set aside.
In the same skillet, add the chopped onion, bell pepper, and minced garlic. Sauté until the vegetables are softened, about 5-7 minutes.
Add the brown rice to the skillet and cook, stirring constantly, for about 2 minutes to lightly toast the rice.
Pour in the low sodium chicken broth and the can of diced tomatoes (with juices). Stir in the thyme, oregano, and black pepper.
Bring the mixture to a boil, then lower the heat and let it simmer for 10 minutes, stirring occasionally.
Transfer the rice and vegetable mixture to a 9x13-inch baking dish. Stir in the browned sausage and frozen peas, mixing well.
Cover the baking dish with aluminum foil and bake for 30 minutes, until the rice is tender and the liquid is absorbed.
Remove from oven, sprinkle with chopped fresh parsley, and allow to rest for 5 minutes before serving.
Nutrition Facts
Calories |
1392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.4 g | 77% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 2606 mg | 113% | |
| Total Carbohydrate | 118.3 g | 43% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 33.1 g | ||
| Protein | 92.5 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 383 mg | 29% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 3224 mg | 69% | |
*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.
