Description
This Healthy Sausage and Rice Skillet is a simple, nutritious one-pan meal loaded with lean protein, whole grains, and colorful vegetables. Made in under 30 minutes, it’s perfect for busy weeknights and family-friendly dinners, all while being gluten-free and packed with flavor.
Ingredients
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- 1 tbsp olive oil
- 12 oz chicken sausage or turkey sausage, sliced
- 1 small onion, diced
- 1 bell pepper (any color), diced
- 2 cloves garlic, minced
- 1 cup brown rice (pre-cooked or leftover)
- 1 zucchini, diced
- 1 cup baby spinach or kale
- 1/2 tsp smoked paprika
- 1/4 tsp dried oregano
- Salt and black pepper to taste
- 1/4 cup low-sodium chicken broth (optional for moisture)
- Fresh parsley or green onions for garnish
Instructions
- Heat olive oil in a large skillet over medium heat. Add sliced sausage and sauté until browned, about 5–7 minutes.
- Add diced onion, bell pepper, and garlic. Cook for 3–4 minutes until vegetables are slightly softened.
- Stir in zucchini and cook another 2 minutes.
- Add cooked brown rice, paprika, oregano, salt, and pepper. Stir well to combine.
- Toss in spinach and a splash of chicken broth if needed. Cook until greens wilt and everything is heated through.
- Garnish with fresh parsley or green onions and serve warm.
Notes
- Use cauliflower rice for a low-carb version.
- Swap in any vegetables you have on hand.
- This meal stores well—great for meal prep!
Nutrition
- Calories: 370
- Sugar: 3g
- Sodium: 620mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 60mg
