Low Fat Turkey Sausage and Brown Rice

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 but this time we chose a low fat turkey Italian variety that added lots of flavor to this dish. 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. The spices in this dish can easily be adjusted to taste, so please feel free to cut the spice amounts down to suit your taste...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.

Serves 4-6


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
1 tbsp chipotle powder
2 tbsp smoked paprika
3 cups canned diced tomatoes
1 tbsp scotch bonnet sauce or hot sauce (optional)
2 cups low sodium vegetable or chicken broth
1 cup brown rice

In a covered wok or a dutch oven brown the sausage in the olive oil. 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. Add the rice and turn the heat down to a slow simmer. Cover and cook for 15-20 minutes until the rice is tender. Serve with a sprinkle of chopped fresh cilantro.

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 but this time we chose a low fat turkey Italian variety that added lots of flavor to this dish. 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. The spices in this dish can easily be adjusted to taste, so please feel free to cut the spice amounts down to suit your taste...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.

Serves 4-6


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
1 tbsp chipotle powder
2 tbsp smoked paprika
3 cups canned diced tomatoes
1 tbsp scotch bonnet sauce or hot sauce (optional)
2 cups low sodium vegetable or chicken broth
1 cup brown rice

In a covered wok or a dutch oven brown the sausage in the olive oil. 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. Add the rice and turn the heat down to a slow simmer. Cover and cook for 15-20 minutes until the rice is tender. Serve with a sprinkle of chopped fresh cilantro.