One Pan Smoked Sausage and Rice

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We love one-pan meals, especially nutritious ones, and this one-pan smoked sausage and rice delivers. Turkey is a great source of lean protein, which is important for maintaining a healthy weight and building muscle. Brown rice is a complex carb that’s high in fiber, which helps regulate your blood sugar and your digestion, and keep you full. Broccoli and red peppers are also nutritional powerhouses–they’re packed with fiber, vitamin C, and potassium. The best part about this superfood one-pan meal, however, is that it’s delicious. Smoked turkey has a wonderful flavor, while garlic and onion add tangy and tasty layers. The whole family will love this dish–it tastes so good that they’ll never guess it’s also good for them.

One Pan Smoked Sausage and Rice

One Pan Smoked Sausage and Rice

Yields: 6 servings | Serving Size: 1 cup | Calories: 269 | Total Fat: 9g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 50mg | Sodium: 465mg | Carbohydrates: 30g | Fiber: 2g | Sugar: 2g | Protein: 17g | SmartPoints (Freestyle): 7


  • 1 (14 ounce) smoked low-fat turkey sausage rope, cut in to 1/4 inch rounds
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 cup red onion, sliced thing
  • 1 cup red bell pepper, cut thin
  • 1 cup broccoli florets, fresh or frozen
  • 1 1/2 cup low-sodium chicken broth
  • 1 cup brown rice
  • 1/4 cup no-sugar added tomato sauce


  1. In large skillet heat olive oil on medium heat. Add smoked sausage slices and cook until smoked sausage is browned. Stir in minced garlic, onion, pepper, and broccoli. Continue to cook just until peppers and onion begin to soften.
  2. Add the chicken broth and rice, bring to a boil. Reduce to a simmer and cook until rice is tender and liquid is absorbed. If rice is not tender but no liquid remains, add an additional 1/4 cup of broth.
  3. Stir in the tomato sauce and simmer for 2 minutes. Remove from heat, serve and enjoy!
  4. OPTIONAL: top with shredded low fat mozzarella cheese for a creamier option

Turkey is great for breakfast, lunch, or dinner! Try Turkey Sausage Breakfast Muffins, Turkey, Brie, and Peach Panini, and Turkey Meatball Stuffed Portobello Mushrooms to add more lean protein to your diet!

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8 Comments on "One Pan Smoked Sausage and Rice"

  1. Devon  November 26, 2017

    Wondering what the estimated length of time to make is..

    • Nichole Furlong  November 27, 2017

      Hi Devon – the One Pan Smoked Sausage and Rice recipe will take about 20 to 30 minutes to cook!

  2. Jann  December 5, 2017

    I made this last night. My question is – what kind of brown rice did you use? I had a bag of brown rice, followed the directions, but after 50 minutes, the rice was still crunchy and the veggies were disintegrated. Looked nothing like this picture. Next time I would precook the rice, and add it in when they call for it in the recipe.

    • Gale Compton  December 6, 2017

      Jann, Typically Uncle Ben’s rice.

      • Hannah  January 14, 2018

        Should it be instant brown rice?

        • Gale Compton  January 14, 2018

          Hannah, Instant or the 10 minute version is fine.

  3. Debbie  April 1, 2019

    Can I use cauliflower rice?


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