A rainbow of taste and flavor
Jump to RecipeMaking healthy choices for dinner doesn’t have to be complicated. I am all about quick and easy recipes that are still low-calorie and help me get my daily dose of veggies. This one-pan sausage and veggies check all the boxes. You can adapt this recipe to include other veggies, such as zucchini, carrots, or potatoes. Carrots and potatoes are delicious, but they take longer to roast in the oven, so I stick with the veggies that will cook in less time.
Easy Prep
Cut the peppers into large chunks. A little trick for cutting the peppers is to turn the pepper upside down and slice on the seams. This will give you solid pieces of pepper without the ribs or the seeds.
Continue to cut the remaining veggies and slice the meat into coin-sized pieces. Next, drizzle with olive oil and add the spices once everything has been cut up. It is easier to mix everything in the bowl before placing it on the cooking sheet. Be sure to line the cookie sheet with parchment paper or use a silicone baking mat.
Place the one sheet of veggies and sausage in the pre-heated oven and bake at 400 degrees for 15 minutes. Remove from the oven, move the sausage and veggies around the pan and return to the oven. Bake an additional 10-15 minutes until the veggies are tender. Because the sausage is precooked it only has to warm through.
See why I call this one a Rainbow of Taste and Flavor? Look at all that color, beautiful! A rainbow you can eat.
I prefer to serve this dish over Jasmine brown rice, topped with powdered Parmesan cheese and low sodium soy sauce. There is enough flavor here to eat it without a side, or you can serve it over quinoa, riced cauliflower, or white rice.
For more healthy macro-friendly meals try these: Southwest Unstuffed Peppers, Teriyaki Turkey Bowls, or Shrimp and Sausage Paleo meal.
One Pan Sausage and Veggies
Course: DinnerDifficulty: Easy4
servings25
minutes30
minutes361
kcal55
minutesA rainbow of tastes and flavors
Ingredients
13 oz Hillshire Farms Turkey Kielbasa, or other smoked sausages
1 onion
1 head of broccoli
3 bell peppers – one each of red, yellow and orange
4 tbs olive oil
- For the Seasoning:
1/2 tbs of each of the following:
Dried Oregano
Dried Basil
Dried Parsley
Garlic Powder
1/2 tsp of each of the following:
Onion Powder
Dried Thyme
1/8 tsp of red pepper flakes Optional ingredients; soy sauce and parmesan cheese
Directions
- Preheat the oven to 400 degrees and line a large baking sheet with parchment paper or use a silicone baking mat
- Slice onion and peppers into 1-inch chunks
- Remove broccoli florets from the stem and chop them into bite-size pieces
- Slice the sausage into 1/2 inch coins.
- Combine all the ingredients in a large bowl. Drizzle with olive oil and add the seasonings. Toss well to make sure the ingredients are coated well.
- Place the well-coated ingredients onto the baking sheet and bake for 15 minutes.
- After 15 minutes, remove from the oven, toss the veggies/sausage and return to the oven to bake another 10-15 minutes until tender.
Notes
- Can be served alone or over rice, quinoa, or riced cauliflower
- Add Parmesan cheese and soy sauce, this helps bring out all the flavors
- MACROS – Carbs 20g, Fat 24g, Protein 19g
This recipe was adapted from Chesley’s Apron.
