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Low Fat Turkey Sausage and Brown Rice

Low Fat Turkey Sausage and Brown Rice. As a terrific one pot wonder, weekday meal, this recipe ticks all the right boxes. It’s quick, easy, nutritious, delicious & economical.

Low Fat Turkey Sausage and Brown Rice close up overhead photo

Low Fat Turkey Sausage and Brown Rice.

As a terrific weekday meal, this recipe ticks all the right boxes. It is quick, easy, nutritious, delicious and economical.

You can use whatever sausage you like in this incredibly tasty recipe. This time we chose a low fat turkey Italian variety that added lots of flavor to this dish.

Brown the sausage well to start building flavour

Brown the sausage well to start building flavour.

It is also fantastic with Chorizo sausage if you can find it. The recipe is little more than stir frying the sausage, chopping the vegetables and throwing all the ingredients in one pot to simmer for 15-20 minutes until the rice is cooked.

Scoop of brown rice over rustic timber background.

Brown Rice adds extra nutrition to this tasty dish.

The spices in this dish can easily be adjusted to taste. Please feel free to cut the spice amounts down to suit your taste, if you like.

Or ramp up the heat if that’s how you like it. It’s one of the tastiest no-fuss meals you will have this week for sure.

Low Fat Turkey Sausage and Brown Rice shown completely cooked in a wok

Low Fat Turkey Sausage and Brown Rice.

Originally Published February, 2013. Updated May, 2020

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Low Fat Turkey Sausage and Brown Rice close up overhead photo
Yield: 4 servings

Low Fat Turkey Sausage and Brown Rice

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Low Fat Turkey Sausage and Brown Rice. As a terrific one pot wonder, weekday meal, this recipe ticks all the right boxes. It's quick, easy, nutritious, delicious & economical.

Ingredients

  • 1 lb low fat turkey sausage meat
  • 2 tbsp olive oil
  • 3 cloves minced garlic
  • 1 medium red onion
  • 2 finely chopped celery stalks
  • 1 finely diced carrot
  • 1 bell pepper diced
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper.
  • 1 tsp cumin
  • 1 1/2 tbsp chili
  • 2 tbsp smoked paprika
  • 1 tbsp chipotle powder
  • 3 cups canned diced tomatoes
  • 1 tbsp scotch bonnet sauce or hot sauce, optional
  • 3 cups low sodium vegetable or chicken broth
  • 1 1/2 cups brown rice

Instructions

  1. In a covered wok or a dutch oven brown the sausage in the olive oil.
  2. Add the garlic and onions and stir fry for a couple of minutes until the onions begin to soften. Add all of the other ingredients except for the rice and bring to a boil.
  3. Finally, add the rice and turn the heat down to a slow simmer. Cover and cook for 15-20 minutes until the rice is tender.
  4. Serve with a sprinkle of chopped fresh cilantro.

Nutrition Information

Yield

4

Serving Size

1 serving

Amount Per Serving Calories 605Total Fat 20gSaturated Fat 4gUnsaturated Fat 0gCholesterol 85mgSodium 1414mgCarbohydrates 75gFiber 8gSugar 9gProtein 33g
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