One Pan Italian Sausage and Veggies

• 份量: 6 servings
• 准备时间: 25 minutes
• 总时间: 55 minutes

配料

2 large carrots (1 and 1/2 cups)

2 small red potatoes (2 cups)

1 small to medium zucchini (2 cups)

2 red peppers (2 cups)

1 head broccoli (1 and 1/2 cups)

13 ounces smoked Italian turkey (or chicken sausage)

1/2 tablespoon dried basil

1/2 tablespoon dried oregano

1/2 tablespoon dried parsley

1/2 tablespoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried thyme

1/8 teaspoon red pepper flakes (optional)

1/2 teaspoon salt

1/8 teaspoon pepper

1/3 cup Parmesan cheese (freshly grated)

4-1/2 tablespoons olive oil

Fresh parsley (optional)

Cooked rice (or quinoa or cauliflower rice, optional, for serving)

步骤

Prepare

Preheat oven to 400°F. Line a very large sheet pan (I use this 15×21 inch pan; or use 2 smaller sheet pans) with parchment paper or foil and set aside.

Prep Carrots and Potatoes

It is important to prep the veggies according to directions to ensure they all cook at the same rate. Peel and thinly slice the carrots (1/8 inch thick). Wash and chop red potatoes (leave peel on). You want the pieces quite small here. (I halve the potatoes and dice each half. This yields 10–12 pieces per potato.)

Prep Remaining Veggies

Halve the zucchini lengthwise and cut thick half-moons about 1/2 inch thick. Coarsely chop broccoli into florets. Remove stems and seeds from the peppers and chop into 1-inch pieces. Chop sausage into thick (1/2-inch) coins.

Season

Place all veggies and sausage on the prepared sheet pan. Drizzle the olive oil over everything. Add the seasonings: basil, oregano, parsley, garlic powder, onion powder, thyme, and optional red pepper flakes. Season with salt and pepper. With your hands, toss to coat all the veggies and sausage in the seasoning/oil mixture. Once well coated, quickly space veggies/sausage so none overlap and everything has plenty of space to roast. If everything is overlapping, cook time will be longer and veggies will steam not roast.

Bake

Place sheet pan in the oven and roast for 15 minutes. Remove and toss/flip the veggies and sausage. Return to oven for another 10–20 minutes or until veggies are crisp-tender.

Top with Parmesan and Parsley

Remove pan from oven and top, if desired, with freshly grated Parmesan and fresh chopped parsley.

Serve as is out of the oven or on top of rice, quinoa, or cooked cauliflower rice.

营养

• 卡路里: 411 kcal
• 总脂肪: 29 g
• 饱和脂肪: 8 g
• 胆固醇: 47 mg
• 钠: 675 mg
• 总碳水化合物: 24 g
• 膳食纤维: 5 g
• 总糖: 5 g
• 蛋白质: 14 g