web analytics
Kalyn's Kitchen

Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper

Easy Brown Rice Casserole has a lot of Italian Sausage and Green Bell Pepper and not much rice, so I’d definitely consider this a carb-conscious dish. And this tasty casserole is gluten-free. Use Casserole Recipes to find more recipes like this one.

Click  to PIN Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper!

Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper found on KalynsKitchen.com

Sometimes I just pull leftovers out of the fridge and come up with something that turns out so well I make the recipe again to take photos for the blog.  That’s exactly what happened with this Easy Brown Rice Casserole with Turkey Italian Sausage and Green Pepper.  I had leftover brown rice and some turkey Italian sausage that I’d thawed out and never used.  In the vegetable crisper I had those 2/$1.00 green bell peppers that are so good this time of year. I cooked those things together into a tasty casserole topped with cheese and decided it was a keeper, so a few days later I made it again and took these photos.

I know it’s January now and lots of you are looking for ultra low-carb recipe ideas but with barely over 1/3 cup brown rice per serving, I’d still consider this to be a carb-conscious meal. If that doesn’t work for you, use more sausage and less rice, or add other vegetables like mushrooms or zucchini to make this into a dish with even less carbs. It also might work well to replace the rice with Cauliflower Rice if you really want low-carbs, although I haven’t tried that myself yet.


Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper found on KalynsKitchen.com

Finely chop a large onion and a green bell pepper. Saute the onion and bell pepper in some olive oil.  When they’re almost done, mix in 1 tsp. Italian seasoning mix and cook for a minute or two.  You can also add a little ground fennel if you like fennel like I do.  (Forgot to take a photo of that step.) Remove the sauteed onions and green peppers, squeeze turkey Italian sausage out of the casing, and saute until it’s nicely browned, breaking apart as it cooks.  (I wouldn’t make this with pork Italian sausage because it has so much more fat I think the casserole would be too greasy.) Mix the sauteed vegetables and cooked brown rice in with the sausage and warm it for a few minutes.

Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper found on KalynsKitchen.com

Put the mixture into a casserole dish that you’ve sprayed with olive oil or non-stick spray. Top with about 3/4 cup of low-fat cheese.  I used a four-cheese blend that had 6 grams of fat in 1/4 cup. Bake about 25 minutes, or just until the cheese is melted and nicely browned and the whole mixture is piping hot.

Make it a Meal:

If you wanted a low-carb side dish I’d eat this with something like Not-so-Dumb Salad with Cucumbers, Tomatoes, Onions, Avocado, and Balsamic VinegarCucumbers Caesar, or Red Rock Brewery Style No-Mayo Vinegar Coleslaw with Oregano.

More Tasty Casserole Recipes for Dinner:

Slow Cooker or Pressure Cooker Casserole Recipes Index ~ Slow Cooker or Pressure Cooker
Low-Carb Sausage and Roasted Peppers Mock Lasagna Casserole ~ Kalyn’s Kitchen
Cheesy Baked Zucchini Noodle Casserole ~ Simply Recipes
Low-Carb Deconstructed Pizza Casserole ~ Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper

This Easy Brown Rice Casserole is delicious and has become a favorite casserole.

Ingredients:

  • 1 large onion, finely chopped
  • 1 green bell pepper, stem and seeds removed and finely chopped
  • 2 tsp. + 2 tsp. olive oil
  • 1 tsp. Italian seasoning (a blend of dried oregano, marjoram, thyme, and rosemary)
  • 1/4 – 1/2 tsp. ground fennel (optional)
  • 4 or 5 links turkey Italian sausage (1 – 1 1/4 lb.)
  • 1 1/2 cups cooked brown rice
  • 3/4 cup cheese (I used a four cheese blend)

Directions:

  1. Preheat oven to 375F/190C.
  2. Heat 2 tsp. olive oil in a large heavy frying pan.
  3. Add the chopped onion and green bell pepper and saute until the vegetables are cooked through, about 3-4 minutes.
  4. Add the Italian seasoning (and ground fennel if using) and saute 1-2 minutes more.
  5. Remove the cooked vegetables to a bowl.
  6. Add 2 tsp. more oil to the frying pan (or less if you’re using a non-stick pan.)
  7. Squeeze the turkey Italian sausage out of the casing and saute until it’s fully cooked and nicely browned, breaking apart with a turner as it cooks.
  8. This will take about 5-6 minutes, but don’t rush the browning.
  9. When sausage is done put the cooked vegetables and brown rice into the pan and mix with the sausage.
  10. Cook this mixture a few minutes, until the rice is warmed through.
  11. Put the mixture into a casserole dish that you’ve sprayed with olive oil or non-stick spray.  (I used a dish that was 7″ x 9″ but a slightly larger size will work.)
  12. Sprinkle the cheese over the top.
  13. Put the casserole into the oven and bake until the cheese is melted and lightly browned and the whole thing is piping hot, about 20-25 minutes.
  14. Serve hot.
  15. This kept well in the fridge and reheated well in the microwave, although the green pepper flavor was stronger after it was reheated.

Notes:

This recipe created by Kalyn as a way to use leftover brown rice she had in the fridge.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper would be a great main dish for phase two or three of the South Beach Diet, and it’s also gluten-free. This might not work for very strict low-carb eating plans, but there is definitely not much rice compared to the vegetable and protein ingredients.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Pinterest image of Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

45 comments on “Easy Brown Rice Casserole with Turkey Italian Sausage and Green Bell Pepper”

  1. This is my 3rd attempt to post my comment, so fingers crossed. Like another poster, I used a full "recipe" of day-old brown rice (1 cup uncooked, which is well more than 1.5 cups cooked). I also added several cloves of minced garlic and a small can of (organic) petite-diced tomatoes, drained, when adding the spices. For the cheese topping, I used 1 cup of freshly-grated organic white cheddar along with some freshly-grated parmesan. I baked it, in a large casserole dish, covered for 24 minutes, and uncovered for 6 minutes. Hubby tried to eat the whole thing! It was like stuffed peppers in casserole form. 🙂

  2. Wonderful, purley comfort food in our home.

Leave a comment »