Raise your hand if you are completely tired of cooking and baking this week! While we are totally kicking off the new year with our health goals in mind, I’m like…super over cooking and baking right now. So, we threw together this super healthy sausage and veggies dish that’s almost as good as ordering pizza (just kidding, it’s nothing like pizza – but it’s easy and healthy for the win!).
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EASY PEASY, LEMON SQUEEZY
We’ve been making this sausage and veggie dish for a while. We often switch up the veggies but the premise of the dish is always the same: stick some sausage and veggies on a pan, roast them and eat them. You can make it super easy by dumping some frozen veggies on the pan or cut up some of your own or a combination of the two. Either way, it will take you less then 15 minutes to prep (probably less then 10 if you’re using frozen veggies) and it only takes around 20 minutes to bake (depending upon the veggies you’re roasting).
BUT UM, IS IT REALLY HEALTHY?
Well, here’s the million dollar question. “Sausage” in general isn’t the healthiest meat you can be preparing for yourself, but nitrate free chicken sausage may not be as unhealthy as you think (in moderation…like dessert). As you can see, we load this dish with healthy veggies and sprinkle in a few sausage bites for flavor and protein (this Applegate Farms spinach and Feta version is a win for us – its sugar free, gluten-free, nitrate free and has very few [organic] ingredients).
Like any meal, you need to be the judge of what you consider healthy for your family. This is a dish we consider good for ours and its hella easy for the win (yes, I just said “hella”. Who am I?)!
I’m not going to make an official recipe card for this with instructions because there’s literally nothing to it and it’s a “choose your own adventure” dish.
We usually gravitate to the pre-stuffed chicken sausage because it adds extra flavor but you could go with Italian sausage or any sausage you like most. Our go to is the Applegate Spinach and Feta stuffed chicken sausage but there are tons of brands and varieties to chose from.
We purchase two packages to ensure we get a second meal out of it (usually make it for dinner and eat the other half for lunch the next day or meal prep it for 2-weekday lunches).
Like I mentioned, you can use whatever veggies you want. We always switch it up but gravitate towards asparagus and cherry tomatoes because they roast well in a 20-25 minute timeframe.
We’ve also done it with frozen broccoli (again, open the bag and dump in the pan to roast) and Wegmans brand grilled veggies (probably my second favorite).
OILS & SEASONINGS
After you plop your sausage and veggies on the pan, we drizzle it with some type of oil. If we’re wanting something garlicy, we’ll use basting oil (our fave is from Weggy’s but I’ve seen tons of variations at different grocery stores that are probably equally delish). If we use basting oil, we usually sprinkle a teeny bit of salt, pepper and parm cheese.
If we are not using basting oil, we’ll drizzle with avocado or olive oil and season with Everything But the Bagel Seasoning (which you know I put on everything) or some other awesome rub/seasoning.
Again, this is a choose your own adventure dish, so do whatever makes your taste buds the happiest!
SAUSAGE AND VEGGIES ARE GREAT FOR MEAL PREP
As I mentioned above, we throw this dish into our weekly meal plan a couple of times a month because it’s super easy when you’re prepping a bunch of dishes for the week.
Sometimes I’ll make a casserole and this sausage and veggies dish and split that out in glass containers for Monday – Thursday lunches. We may do a simple salad for Friday or grab something from Wholefoods or another restaurant depending upon our schedules.
As I mentioned, I’m not going to insert a full recipe card for this one because it’s so easy and customizable! Here’s a recap of what we put in ours along with cooking times:
- 2 packages Applegate Farms Spinach and Feta stuffed chicken sausage
- 1 bunch of Asparagus
- 1/2 pint of Grape Tomatoes
- Garlic Basting Oil (to your own taste)
- Parmesan Cheese (to your own taste)
- Everything But the Bagel Seasoning (to your own taste)
- Preheat oven to 400 degrees.
- Slice the chicken sausage into bite-size pieces. Then, slice the grape tomatoes in half.
- Place the asparagus side by side in the center of the pan. Line it with the sliced sausage and grape tomatoes.
- Drizzle with basting oil and sprinkle as much (or as little) parm cheese and Everything But the Bagel seasoning
- Roast for 20-25 minutes until asparagus is crispy
Let me know if you make these sausage and veggies for yourself this week. I’m about to go pop mine in the micro and devour it for lunch 🙂
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