Italian Sausage with Rice & Zucchini
Course: Dinner, One-Pan Meal, Better-For-You Favorites4
servings10
minutes12
minutes380
kcalThis one-pan high-protein turkey sausage skillet is a veggie-packed comfort meal that comes together fast and tastes like home.
✨ About This Recipe
One pan. Huge flavor.This is the kind of dinner you make when you want something comforting but still want to feel good after. Zucchini, sausage, herbs, and warm rice = elite combo.
⚡ Health Breakdown (Estimated)
(Based on 4 servings)
Per Serving (approx.):
Calories: ~380
Protein: ~28g
Carbs: ~32g
Fat: ~16g
Sodium:
Highlights:
✔ High-protein
✔ Comfort-food vibes
✔ Easy one-pan meal
Great Macro balance – regular dinner option. Veggies & Herbs – micronutrients and digestion support. Turkey – turkey sausage keeps fat lower than pork. Easy meal prep – Easy 1 pan meal & can prep early.
Ingredients
1 lb turkey sausage
3 cups cooked rice
1–2 TBSP olive oil
¼ tsp minced onion or onion powder
2 garlic cloves or powder
1 tsp Italian seasoning
1 tsp parsley
½ tsp crushed fennel seed
¼ tsp red pepper flakes
¼ tsp paprika
2 cups zucchini (moon-shaped)
½ cup chopped sun-dried tomatoes
Salt & pepper
Directions
- Combine turkey, spices, garlic, onion in a bowl.
- (If using fresh onion/garlic) sauté until soft.
- Add seasoned turkey and cook until browned.
- Remove meat and sauté zucchini in remaining juices.
- Add sun-dried tomatoes & meat back in.
- Stir in cooked rice until heated through.
- Season and serve.