Recipes

One Pan Fall Vegetables and Chicken Sausage

Finding an easy, flavorful weeknight meal is like scoring a goal on the soccer field- you feel amazing and maybe even a bit relieved, the team cheers and shouts your praise and everyone reaps the benefits of a job well done.  This recipe scores on simplicity, flavor and all-around good eats!

With only 6 ingredients (plus, salt and pepper), you can prep all of your ingredients in only 10 minutes and then slide into the oven to allow the roasting process to marry all the robust flavors.  Simple, scrumptious, and satisfying…this recipe has the perfect balance of flavors including tangy, slightly sweet, savory and salty…all in one bite.

Butternut squash is the perfect fall vegetable to grab on your next trip to the market.  It is a mix between the flavors of yellow summer squash and the sweet starchiness of sweet potatoes.  To prepare it, all you need is a vegetable peeler, a good, sharp knife, and firm cutting board.  This quick how-to video will show you how to clean and cut butternut squash to remove any trepidation.  Don’t be intimidated- you can do it! However, if you want to save yourself some time, you can purchase cubed butternut squash at the grocery store.

Ideally, the size of the cubed squash will be similar to the brussel sprout halves so they cook at about the same rate.  If you have had some bad experiences with poorly cooked brussel sprouts in the past or simply have been timid to try them, this is a great recipe to put their flavor to the test. Roasting always brings out their sweet nuttiness and calms the sulfur flavor notes.

Clean up is a cinch- dirty dishes are kept to a minimum as it is all cooked on 1 pan, and if you line it with foil, there is no need to wash it!  Even better, you can feed your family of 4 all for about $10!  If you are on the hunt for a delicious meal your whole family will love, this one is definitely worth a try, and I bet will be added to your meal rotation.

 

One Pan Fall Vegetables and Chicken Sausage

INGREDIENTS

12 oz Apple Chicken Sausage (like Al Fresco or Trader Joe’s brand)

4 cups Butternut squash, peeled and cubed

16oz fresh Brussel sprouts, cleaned and halved

2 TB spicy or deli mustard

1TB olive oil

1 TB pure maple syrup (or honey)

½-¾ tsp Salt

½ tsp Pepper

 

DIRECTIONS

Preheat oven to 400 degrees.  Prepare brussel sprouts by washing, chopping off ends and cutting in half; place in a large bowl along with the cubed butternut squash.  Add the olive oil, maple syrup or honey, spicy mustard, salt and pepper and combine well.  Place the vegetables on a large sheet pan, lined with foil and sprayed with oil.  Roast in the oven at 400 degrees for 25 minutes.

Remove pan from oven and toss veggies so they can brown on both sides. Then, snuggle in the pieces of chicken sausage and return pan to oven for 10-15 minutes for the veggies and sausages to lightly brown and caramelize. Remove from oven and serve.

SERVINGS: 4

 

TIPS AND SUGGESTIONS

  • Serve with spicy mustard on the side, if desired.
  • Alternative vegetables could be used (if preferred), like sweet potatoes or acorn squash instead of butternut squash.
  • Make sure to spray the pan well with oil spray to ensure the vegetables do not stick.
  • Different flavors of chicken sausage can be used.  Choose one your family will love!

 

NUTRITION PER SERVING

Calories             333

Total Fat              12g

Cholesterol         63mg

Sodium             669mg

Carbohydrate     44g

Dietary Fiber       10g

Sugar                   13g

Protein                20g

 

TRUTH: But his delight is in the law of the Lord, and on his law, he meditates day and night.  He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither.  In all that he does, he prospers.  –Psalm 1:2-3 (ESV)