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One Pan Italian Sausage and Veggies

One-Pan Italian Sausage and Veggies is loaded with delicious and good-for-you ingredients. Roast smoked sausage with zucchini, carrots, red peppers, potatoes, broccoli and an Italian-inspired seasoning blend. Top with some Parmesan cheese and herbs for a filling, simple and nutritious meal.
Course Dinner, Main Course
Cuisine Healthy, Italian
Keyword one pan italian sausage and veggies
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 6 when served with rice or quinoa; 4 servings without the rice/quinoa
Calories 411kcal
Cost $5.12

Ingredients

  • 2 large carrots (~1 and 1/2 cups; 186g)
  • 2 small red potatoes (~2 cups; 285g)
  • 1 small-medium zucchini (~2 cups; 264g)
  • 2 red peppers (~2 cups; 248g)
  • 1 head broccoli (~1 and 1/2 cups; 80g)
  • 13 ounces (368g) Smoked Italian Turkey or Chicken Sausage

Seasonings

  • 1/2 tablespoon EACH: dried basil, dried oregano, dried parsley, garlic powder
  • 1/2 teaspoon EACH: onion powder, dried thyme
  • 1/8 teaspoon red pepper flakes optional
  • Fine sea salt & freshly cracked pepper
  • 1/3 cup Parmesan cheese freshly grated
  • 4 and 1/2 tablespoons (59g) olive oil
  • Optional: fresh parsley
  • Optional: serve over cooked quinoa/rice/cauliflower rice

Instructions

  • PREP: Preheat the oven to 400 degrees F. Line a very large pan (I use this 15×21 inch pan)(or use 2 smaller sheet pans) with parchment paper or foil and set aside.
  • PREP VEGGIES: 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 (1/8th inch thick). Wash and chop the red potatoes (leave the peel on). You want the pieces quite small here. (I halve the potatoes and then dice each half. This yields a total of 10-12 pieces per potato)
  • PREP VEGGIES CONT.: Halve the zucchini lengthwise and then cut thick half-moons about 1/2 inch thick. Coarsely chop the broccoli into florets. Remove the stems and seeds from the peppers and chop into 1-inch pieces. Chop the sausage into thick (1/2-inch) coins.
  • SEASON: Place all the veggies and sausage on the prepared sheet pan. Drizzle the olive oil over everything. Add the seasonings right on top: the basil, oregano, parsley, garlic powder, onion powder, thyme, and optional red pepper flakes. Season to taste with salt and pepper (I use about 1/8 teaspoon pepper and 1/2 teaspoon salt). With your hands, toss to coat all the veggies and sausage in the seasoning/oil mixture. Once well coated, quickly space the veggies/sausage so none are overlapping 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 the oven for another 10-20 minutes or until veggies are crisp-tender.
  • TOP: Remove pan from the oven and top, if desired, with freshly grated Parmesan cheese and fresh chopped parsley.
  • SERVE: Serve as is out of the oven or on top of rice, quinoa, or cooked cauliflower rice.

Video

Notes

This dish doesn't freeze and thaw well.
Leftovers keep well for 3-4 days; reheat in the microwave or in a skillet over medium heat.

Nutrition

Serving: 1serving | Calories: 411kcal | Carbohydrates: 24g | Protein: 14g | Fat: 29g | Saturated Fat: 8g | Cholesterol: 47mg | Sodium: 675mg | Potassium: 920mg | Fiber: 5g | Sugar: 5g | Vitamin A: 5938IU | Vitamin C: 149mg | Calcium: 136mg | Iron: 2mg