Low Sodium Vegetable and Sausage Fried Rice
Elevate your weeknight dinner with this flavor-packed Low Sodium Vegetable and Sausage Fried Rice, a healthier twist on a classic favorite! Featuring hearty brown rice, vibrant veggies like carrots, zucchini, and red bell pepper, and savory low sodium chicken or turkey sausage, this recipe is designed to be both delicious and heart-healthy. Seasoned with low sodium soy sauce or coconut aminos and a hint of sesame oil, each bite bursts with wholesome flavor without compromising on nutrition. Ready in just 35 minutes, this quick and easy dish is perfect for busy evenings, offering a balanced meal that combines lean protein, colorful vegetables, and the satisfying texture of fried rice. Garnished with fresh green onions, it’s an irresistible option for those seeking low sodium recipe ideas, healthy fried rice alternatives, or family-friendly meals.
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 2 links low sodium chicken or turkey sausage
- 1 medium carrot
- 1 small zucchini
- 1 small red bell pepper
- 1 cup frozen peas
- 2 tablespoons low sodium soy sauce or coconut aminos
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 2 large eggs
- 2 green onions, thinly sliced
- 0.25 teaspoon black pepper
Instructions
Prepare the ingredients: Dice the low sodium sausage into small bite-sized pieces. Finely chop the carrot, zucchini, and red bell pepper. Mince the garlic cloves. Thinly slice the green onions, separating the white and green parts.
In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Once hot, add the diced sausage and cook for 3-4 minutes, stirring occasionally, until lightly browned. Remove and set aside.
Add the chopped carrots, red bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 4-5 minutes, or until softened. Add the garlic and cook for an additional 30 seconds until fragrant.
Push the vegetables to one side of the skillet and pour the sesame oil into the empty side. Crack the eggs into the skillet and scramble until fully cooked. Mix the scrambled eggs into the cooked vegetables.
Add the cooked brown rice and frozen peas to the skillet, stirring to evenly combine. Cook for 2-3 minutes, allowing the rice to heat through.
Pour the low sodium soy sauce or coconut aminos over the mixture and sprinkle with black pepper. Stir to ensure everything is well-coated and cook for an additional 2 minutes.
Return the browned sausage back to the skillet and toss everything together. Cook for another 2 minutes to heat the sausage through.
Remove the skillet from the heat and garnish with the sliced green onion tops. Serve immediately and enjoy your low sodium vegetable and sausage fried rice!
Nutrition Facts
Calories |
1662 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.7 g | 75% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 492 mg | 164% | |
| Sodium | 4303 mg | 187% | |
| Total Carbohydrate | 205.0 g | 75% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 29.6 g | ||
| Protein | 75.2 g | 150% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 234 mg | 18% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2326 mg | 49% | |
*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.
