In just 30 minutes, this one-pan wonder packs a nutritious punch with low-carb vegetables and protein-rich chicken sausage, perfect for those on a ketogenic or general diet plan.
Also, cooking your meal in one pan is not just about saving time but also about enhancing flavors and nutrients. When ingredients like vegetables, proteins, and spices are cooked together, they meld and intensify, giving you a more delicious meal while preserving more nutrients than traditional cooking methods that might drain them away.1
So, why not let this dish whisk you away to a world where dinner is a breeze, and each bite is a testament to the richness of well-blended flavors? This Sausage and Vegetable Sauté promises a delightful culinary escape, proving that a nutritious meal can indeed be just one pan away.
The Health Benefits of Sausage & Vegetable Sauté
This dish isn’t just easy to make; it’s packed with nutrients. Red bell peppers and zucchini offer a good dose of vitamins A and C, essential for immune health and skin vitality, while mushrooms provide selenium, an important antioxidant.
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Using chicken sausage as a lean protein source keeps the fat content lower than traditional sausages, making this dish a heart-healthy choice. And let’s not forget the Creole seasoning—a spice blend that not only elevates the flavor profile but also kicks up your metabolism with its capsicum content.
Customize to Your Taste
The Sausage and Vegetable Sauté is incredibly flexible, allowing for numerous customizations to tailor it to your preferences or dietary needs:
- Swap Your Veggies: Replace zucchini with eggplant or add broccoli for a different texture and nutrient profile.
- Change the Protein: Use turkey sausage or even tofu for a vegetarian option.
- Adjust the Heat: For those who love a spicy kick, increase the amount of Creole seasoning or add a dash of chili flakes.
- Go Mediterranean: Incorporate artichokes and black olives for a Mediterranean flair.
- Add a Crunch: Toss in some nuts like sliced almonds for added crunch and a boost of healthy fats.
- Cheese, Please: If dairy isn’t a concern, sprinkle some feta or parmesan cheese on top before serving.
- Herb Freshness: Garnish with fresh herbs like basil or cilantro to enhance the dish’s freshness and add a pop of color.
Why This Recipe Works for Everyone
Whether you’re cooking for a crowd with diverse dietary needs or just looking for a meal that supports your health goals, this recipe checks all the boxes. It’s free from gluten, dairy, soy, eggs, and peanuts, making it a safe option for almost anyone with food allergies or sensitivities.
Sausage and Vegetable Sauté
Ingredients
- 1/2 tablespoon olive oil
- 1 large red bell pepper chopped
- 2 medium zucchinis chopped
- 1 large garlic clove minced
- 16 ounces baby portobello mushrooms
- 12 ounces fully cooked chicken sausage sliced
- 3 green onions sliced
- 1 teaspoon smoked paprika
- 1 teaspoon Creole seasoning
- Salt and pepper to taste
Instructions
- Start by prepping your vegetables—wash, chop, and set them aside.
- Heat a large non-stick skillet with olive oil over medium heat. Once hot, sauté the bell peppers, zucchini, and garlic for about 5 minutes.
- Add the mushrooms and continue sautéing until they start to soften.
- Introduce the sliced sausage and green onions to the skillet, sprinkling in the paprika and Creole seasoning. Continue cooking until the sausage is thoroughly heated and the vegetables are tender yet crisp.
- Season with salt and pepper, adjust to taste, and serve warm.
Nutrition
Source:
- https://extension.illinois.edu/blogs/simply-nutritious-quick-and-delicious/2020-11-20-one-pot-meal-made-simple
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.