One Pan Sausage and Veggies with Rice

Calling all tired people on a Thursday night… *Everyone gathers.

This meal is for YOU!

My sister made a version of this meal once and it was SO good – I couldn’t believe it was all made on one pan. This is now a staple meal for us! It is low on time and money, and full of flavor and nutrients. I like choosing the red, yellow, and orange bell peppers to increase the nutrient content (different colors!) of the meal with ease.

-Bell peppers contain a lottt of vitamin C, and we could all use more of that during cold and flu season. The orange and yellow peppers also provide vitamin E, vitamin A, vitamin K, potassium, and folate. The different colors bring in more phytonutrients that work together to protect our body from disease and illness, from the inside out. We all know broccoli is good for us, and roasting it brings out more flavor and makes it easier to digest compared to raw.

Psst… If you don’t like bell peppers, you can sub tomatoes and thinly sliced carrots, or sweet potatoes, to provide similar nutrients.

-The sausage provides flavorful, fairly cheap (per serving size), and quick protein option. I choose Aidell’s because of their quality ingredients… annnd it’s delicious!

-The brown rice or Seeds of Change rice packs provide a quick whole grain source to add more fiber and nutrient-dense carbohydrates.

One Pan Sausage and Veggies with Rice

One pan. One complete meal. Minimal labor and cleanup time. This is a busy Monday night dinner staple!

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Course Main Course

Servings 4

Equipment

• Baking sheet
• Parchment paper or aluminum foil
• Knife
• Cutting board
• Saucepan (if cooking rice on stovetop)
• Large spoon (if cooking rice on stovetop)

Ingredients

  

1x2x3x

• 3-4 bell peppers vary color, if able
• 2 heads broccoli Time saver option: 1, 32 oz. bag: Pre-cut and pre-washed
• 1 12 oz. smoked sausage I prefer Aidell’s: Cajun Style Andouille
• 3-4 Tbsp. extra-virgin olive oil
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 2 tsp. Carolina Inspired Seasoning Rub (Private Selection) Sub: Any seasoning blend
• 2 tsp. kosher salt Use 1 tsp for table salt
• 1 tsp. black pepper, ground
• 4 servings whole grain rice Minute Brown Rice or Seeds of Change, see notes
• Optional: Fresh grated Parmesan For topping
• Optional: Chicken broth (2C), 1 Tbsp butter, and 1 tsp salt If cooking rice on stovetop, for additional flavor

Instructions

 

• Preheat oven to 400F. Line baking sheet with parchment paper or aluminum foil. Wash yo’ hands.
• Wash and chop veggies to bite-sized pieces.
• Cut sausage into bite-sized pieces.
• Toss all onto prepared baking sheet. Drizzle olive oil, shake seasonings, and mix with hands to ensure all veggies are well coated. Throw in the oven and bake for 20 minutes.
• For rice: Follow package directions if using Minute Rice (add butter and salt after cooked, if desired, or microwave packages.
• When sheet pan is cooked to your liking (I like for the broccoli to be a little bit crispy!), remove from oven. Plate. Top with freshly grated parmesan, if desired. ENJOY!

Notes

Recipe quantity:

This makes (4) servings, I highly recommend making enough for leftovers! 

For rice: 

Minute 100% whole grain instant brown rice, 2 C rice and 2 C chicken broth or water. Cooking rice in chicken broth makes it taste SO much better. For an additional boost of flavor, add 1 Tbsp butter and 1 tsp. Kosher salt after it is cooked, stir. 

Time saver option: 2, 8.5 oz. bags of rice, microwaveable (I like the brand: Seeds of Change. Their products offer a blend of whole grain rice, some flavor options even have quinoa or chia seeds.)

 

Tried this recipe?Let us know how it was!

Seeds of Change rice: https://www.kroger.com/p/seeds-of-change-organic-quinoa-brown-rice/0074840428794

Kitchen #Soulwork: Words I’m Loving and Song I’m Feeling

Whatever makes you feel the sun from the inside out, chase that!

Gemma Troy