Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Sausage and Veggie Stir Fry December 16, 2010

Sausage and Veggie Stir Fry

Jamie says:  During the last few days (and hectic) days of school, I needed a quick, substantial, and transportable dinner to take with me (on my bike) to the dietetics lab.  In a hurry, I made a Sausage and Veggie Stir Fry with the ingredients I had in the refrigerator.   

Sausage and Veggie Stir Fry 


  • 4 small heads of broccoli
  • 1 sweet onion
  • 1/4 cup extra virgin olive oil
  • salt
  • freshly ground pepper
  • 1/2 lb (~2 links) mild Italian sausage
  • 1 cup Uncle Ben’s Whole Grain Fast & Natural Instant Brown Rice
  • 1 3/4 cups water
  • 1 package sugar snap peas
  • 1 red bell pepper
  • sea salt


  1. Preheat oven to 375°F.  Wash broccoli and onion.  Cut the stalk off broccoli, and discard.  Cut broccoli heads into medium-sized pieces (a little bit larger than bite-sized).  Cut onion in half, and then cut each half into about 6 slices.  Divide broccoli and onion into two 13 x 9″ baking dishes.  Add olive oil, salt, and freshly ground pepper.  Cook for about 40 minutes or until lightly brown.
  2. Meanwhile, mix rice and water in a medium-sized pot.  Bring to a boil; reduce heat to medium-low; and cover.  Simmer for 10-12 minutes or until water is absorbed.  Remove from heat.
  3. Wash bell pepper and sugar snap peas.  Slice bell pepper into strips, and cut strips in half.  Cook in a steamer basket (with water in the bottom of the pot) for about 16 minutes or until softened.  (Note: do not cook too long or the veggies lose their color).
  4. Heat a frying pan on medium heat.  Rinse sausages, slice, and add to pan.  Cook for about 10 minutes, until done, stirring frequently.
  5. Add baked veggies, steamed veggies, and sausage to the rice pot.  Stir well.  Sprinkle with sea salt.  Serves: 2.  Enjoy!

Mission accomplished!  Dinner was a well-balanced and delicious meal.  The combination of sausage, vegetables, and rice was great.  The sausage added so much flavor. 

  • Nutrition note:  Use (or request) brown rice instead of white rice.  One cup of cooked brown rice has 100% of the daily whole grain recommendation of 48 grams of whole grains per day!

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