Free Body Calculator – Know Your Body
Wondering if your body is in a healthy range? Use our Free Body Calculator to find out if you're fit, normal, or need a lifestyle change. Get personalized tips, calorie targets, and your ideal protein, carbs, and fat intake – all in seconds.
Try Free Body Calculator Now
Easy Sausage Zucchini Brown Rice Skillet Recipe
A hearty one-pan meal featuring savory sausage, tender zucchini, and nutty brown rice, all cooked together with herbs and seasonings for a comforting, nutritious dish.
Ingredients
- 1 tbsp olive oil
- 1 lb 450g smoked sausage (sliced into rounds or half-moons)
- 1 medium onion diced
- 2 cloves garlic minced
- 2 medium zucchinis diced
- 2 cups cooked brown rice
- 1/2 tsp Italian seasoning
- 1/4 tsp crushed red pepper flakes optional
- Salt and pepper to taste
- 1/2 cup shredded mozzarella or cheddar optional, for topping
- Fresh parsley for garnish optional
Instructions
- Cook the sausage:
- Heat olive oil in a large skillet over medium heat. Add sliced sausage and cook for 4–5 minutes, until browned. Remove from the pan and set aside.
- Sauté the veggies:
- In the same skillet, add diced onion and cook for 2–3 minutes. Add garlic and zucchini, cooking until zucchini is tender (about 5–7 minutes).
- Combine:
- Add the cooked brown rice and sausage back to the skillet. Stir in Italian seasoning, red pepper flakes (if using), salt, and pepper.
- Melt cheese (optional):
- Sprinkle cheese on top, cover, and let it melt for 2–3 minutes.
- Serve:
- Garnish with chopped parsley and serve hot.
Notes
- You can use turkey sausage or plant-based sausage for a lighter version.
- Leftovers store well in the fridge for up to 3 days – perfect for meal prep.
- Great with a side of mixed greens or a fresh tomato salad.
Nutrition
Calories: 430kcalCarbohydrates: 32gProtein: 20gFat: 24gFiber: 4gSugar: 3g