Healthy Sheet Pan Sausage and Veggies
User Reviews
4.5
-
Prep Time
5 mins
-
Cook Time
35 mins
-
Total Time
40 mins
-
Servings
4 servings
-
Calories
418 kcal
-
Course
Main Course
-
Cuisine
Mexican
Healthy Sheet Pan Sausage and Veggies
Description
The recipe mixes a selection of hearty vegetables, including halved Brussels sprouts, diced butternut squash, chopped bell peppers, and sliced onions, tossed with olive oil and a blend of dried sage, thyme, rosemary, garlic powder, chili powder, salt, and pepper for aromatic and balanced seasoning. The vegetables spread out on a baking sheet are topped with chicken sausage links that get brushed with olive oil or cooking spray to enhance browning. Baking occurs at 375°F first for 30 minutes, then finishes with a low broil to achieve caramelization and crispness on both sausage and vegetables. This method produces vegetables with tender insides and browned, slightly crispy exteriors while the sausage cooks through and develops color. The dish pairs well with a grain like rice or quinoa for a complete meal and is flexible with vegetable substitutions when desired.
Ingredients
- 12 ounces Brussels sprouts (about 24 sprouts), ends removed and halved
- 1 pound butternut squash chopped
- 2 large bell peppers chopped
- 1 large onion sliced into chunks
- 4 tablespoons olive oil
- 1 teaspoon sage dried
- 1/2 teaspoon garlic powder
- 1/2 teaspoon thyme dried
- 1/2 teaspoon rosemary dried
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1 pinch black pepper
- 1 ounce package chicken sausage 5 sausage links, Premio Hot and Spicy Italian brand
- rice optional, or quinoa; to serve cooked
Instructions
- Preheat oven to 375 degrees.
- In a large bowl, add all ingredients except the sausage. Mix together until everything is evenly coated with olive oil and the herbs and spices. Transfer everything to a large baking sheet and lay sausages on top of the veggies. Lightly spray the top of the sausages with cooking spray or brush with olive oil to help the sausages brown.
- Bake on the middle rack for 15 minutes, turn the sausages over, spray the new side with cooking spray and bake another 15 minutes.
- Next, turn the oven broiler on low and cook for 5 more minutes, checking every minute to make sure nothing burns. This will ensure that the veggies and sausages get beautifully crispy and caramelized on the outside.
- Remove from oven and serve with rice or quinoa, if desired.
Notes
- Any vegetables can be substituted; ensure even-sized pieces for uniform roasting.
- Vegetables such as asparagus, carrots, broccoli, or sweet potatoes work well with this roasting method.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 418 kcal
% Daily Value*
| Serving | 1/4th of recipe | |
| Calories | 418kcal | 21% |
| Carbohydrates | 31g | 10% |
| Protein | 22g | 44% |
| Fat | 24g | 37% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 81mg | 27% |
| Potassium | 573mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 11g | 22% |
| Vitamin A | 13150IU | 263% |
| Vitamin C | 170mg | 189% |
| Calcium | 90mg | 9% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
You'll Also Love
