A recipe folding in sausage, rice and broccoli is what everyone needs in their weeknight dinner rotation. If fresh zucchini or summer squash is available, add it to the mix!
Sausage, Rice and Broccoli
Sausage, broccoli and rice is the perfect trifecta of a starch, vegetable and meat protein. Ready in 25 minutes, this is a great option for a weeknight dinner. There’s little chopping involved—and no need to heat up the oven, since it’s done entirely on the stovetop.
Turkey is a leaner option than pork for the sausage, and brown rice is healthier than white. Just before you serve, top the dish with a dollop of sour cream—we’re pretty sure this is one of the recipes made better with sour cream!
Ingredients for Sausage, Rice and Broccoli
- Canola oil: Canola oil conducts well at high heat and is also heart-healthy.
- Smoked turkey sausage: Turkey is a leaner meat than pork. When smoked, it adds smoky flavors to this sausage, broccoli and rice dish.
- Broccoli florets: Rich in several nutrients—including beta-carotene, vitamin B and iron—broccoli also adds pops of green to the plate.
- Diced tomatoes: By starting with canned diced tomatoes, you save time, as they’re already chopped. You’ll just want to drain the juice before adding them to the recipe.
- Seasonings: You’ll add seasoned salt, garlic powder and dried oregano to simmer along with the rice and tomatoes.
- Brown rice: Look for uncooked instant brown rice. This healthier version of white rice has more fiber, antioxidants and nutrients. Because it’s dehydrated, instant rice is ready in 10 minutes—not 45 minutes, like regular rice.
- Sharp cheddar cheese: This type of cheddar is aged a minimum of nine months, giving it a tangy flavor profile.
- Reduced-fat sour cream (optional): The good news is, while this healthier version of sour cream contains less fat—most sour creams are full-fat—it doesn’t taste drastically different.
- Louisiana-style hot sauce (optional): This regional-style hot sauce is sold under the brand name Louisiana Hot Sauce. It’s made from vinegar and aged hot peppers.
Directions
Step 1: Cook the sausage and broccoli
In a large skillet, heat the oil over medium-high heat. Add the sliced sausage, and cook and stir until browned, two to three minutes. Stir in the broccoli florets, then cook and stir two minutes longer.
Editor’s Tip: Tossing in the broccoli stems (chopped and sauteed, like the florets) will stretch the recipe.
Step 2: Add the rice, tomatoes and seasonings
Add the water, tomatoes, seasoned salt, garlic powder and oregano, then bring the skillet to a boil. Stir in the rice, then reduce the heat and simmer, covered, for five minutes.
Step 3: Add the toppings and serve
Remove the pan from the heat, give the rice mixture a stir and sprinkle it with the cheddar cheese. Let the dish stand, covered, until the liquid is almost absorbed and the cheese is melted, about five minutes. If desired, serve with sour cream and hot sauce.
Sausage, Rice and Broccoli Variations
- Add zucchini or summer squash: Have an abundance of zucchini or summer squash? These vegetables up the nutritional value even more—while also adding pops of color.
- Spice up the sour cream: A dash of chipotle flavor amps up the profile of the sour cream but without turning off your “no spice, please” eaters. All you do is add a teaspoon of chipotle powder to the sour cream, along with a teaspoon of lime juice and 1/2 teaspoon of sea salt.
How to Store Sausage, Rice and Broccoli
This supper staple stores well in the fridge or freezer, in case you have leftovers or want to double the recipe for another meal.
Can you freeze sausage, rice and broccoli?
Absolutely! As long as the recipe is chilled after it’s been cooked, store it in a resealable freezer bag or airtight, covered container. It should keep for three months.
How long does sausage, rice and broccoli last?
If it’s stored in the fridge, in a covered container or pot that’s airtight, the recipe will stay fresh up to three days.
Can you make sausage, rice and broccoli ahead of time?
This is a recipe you can make ahead, but not more than a day before you plan to eat it. You’ll want to store it in the fridge in an airtight container.
How do you reheat sausage, broccoli, rice?
You can either reheat it in a saucepan or skillet on the stovetop on medium-high heat until it’s warmed all the way through, or pop it in the microwave for 30 seconds on a high setting, followed by another 30 seconds if it’s not fully warmed.
Sausage, Rice and Broccoli Tips
Can I swap out the sausage for chicken?
While the flavor profile will differ, you can cook chicken pieces and add them to this recipe as you would the sausage. You’ll still have your protein, but from a source you prefer!
What if I only have white rice on hand?
The recipe won’t be ruined or drastically altered if you swap out the brown rice for white rice. Just be sure to choose instant rice so you can follow the recipe as is. The main difference is the health factor, as each of these two popular types of rice tastes similar.
Can I use pork sausage instead of turkey sausage?
Like the brown-rice suggestion, turkey sausage is a healthier ingredient, but if you prefer pork sausage, go for it!
Broccoli, Rice and Sausage Dinner
Prep Time
10 min
Cook Time
15 min
Yield
6 servings
Ingredients
- 1 tablespoon canola oil
- 1 package (13 ounces) smoked turkey sausage, sliced
- 4 cups small fresh broccoli florets
- 2 cups water
- 1 can (14-1/2 ounces) diced tomatoes, drained
- 1/4 teaspoon seasoned salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- 2 cups uncooked instant brown rice
- 1/2 cup shredded sharp cheddar cheese
- Optional toppings: Reduced-fat sour cream and Louisiana-style hot sauce
Directions
- In a large skillet, heat oil over medium-high heat. Add sausage; cook and stir until browned, 2-3 minutes. Stir in broccoli; cook and stir 2 minutes longer.
- Add water, tomatoes and seasonings; bring to a boil. Stir in rice. Reduce heat; simmer, covered, 5 minutes.
- Remove from heat; stir rice mixture and sprinkle with cheese. Let stand, covered, until liquid is almost absorbed and cheese is melted, about 5 minutes. If desired, serve with sour cream and hot sauce.
Nutrition Facts
1 cup (calculated without sour cream and hot sauce): 276 calories, 10g fat (3g saturated fat), 48mg cholesterol, 853mg sodium, 30g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
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The first recipe my kids requested when they left home was broccoli with sausage and rice. If fresh zucchini or summer squash is available, add it to the mix. —JoAnn Parmentier, Branch, Michigan
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