Hey there! Are you looking for a dinner that’s super easy to make but tastes amazing? This Spicy Sausage and Veggie Skillet is just the ticket. It’s packed with flavor, comes together in no time, and you can change up the veggies based on what you have. It’s perfect for those busy weeknights when you still want a satisfying and healthy meal.
What You’ll Need
Here’s what you’ll need to grab from the store:
- 1 pound of your favorite sausage (like Italian sausage or chorizo)
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 bell peppers (any color), chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes (or more if you like it spicy!)
- Salt and black pepper to taste
- Optional: Fresh parsley, chopped, for garnish
How to Make It
Let’s get cooking! It’s really straightforward.
- First, if your sausage is in links, remove the casings. If it’s ground sausage, you can use it as is.
- Heat the olive oil in a large skillet or frying pan over medium-high heat.
- Add the sausage to the hot pan and cook, breaking it up with a spoon, until it’s browned. This usually takes about 5 to 7 minutes.
- Once the sausage is cooked, carefully drain off any excess grease from the pan, leaving a little bit for flavor.
- Add the chopped onion and bell peppers to the skillet with the sausage. Cook for about 5 minutes, stirring occasionally, until the onions start to soften.
- Now, toss in the chopped zucchini and broccoli florets. Cook for another 5 to 7 minutes, until the vegetables are tender but still have a little crunch.
- Stir in the minced garlic, smoked paprika, and red pepper flakes. Cook for just 1 minute more, until the garlic is fragrant. Be careful not to burn the garlic.
- Season everything with salt and black pepper to your liking. Taste it and add more spice if you want!
- Give it one last good stir to make sure all the flavors are mixed together.
- Serve the spicy sausage and veggie skillet hot. You can garnish it with some fresh chopped parsley if you like. It’s great on its own or served with a side of rice or crusty bread. This dish is a fantastic alternative to something like our Quick Lentil Shepherd’s Pie for a different kind of hearty meal.
What’s Good About It (Nutritional Value)
This meal is a good source of energy and nutrients. Here’s a general idea of what you’re getting per serving (this can vary based on the exact ingredients you use):
Protein: Around 25 30 grams. The sausage is a big contributor here, which helps you feel full.
Calories: Roughly 350 450 calories. This is a satisfying amount for a dinner without being too heavy.
Carbs: About 15 20 grams. Most of these come from the vegetables, which are full of good stuff.
Why It’s Good For You (Health Benefits)
Eating this Spicy Sausage and Veggie Skillet has some great health perks. The sausage provides protein, which is essential for building and repairing your body. Protein also helps keep you feeling satisfied longer, so you’re less likely to snack later.
The mix of colorful vegetables like bell peppers, zucchini, and broccoli offers a lot of vitamins and minerals. Bell peppers are loaded with Vitamin C, which is great for your immune system. Broccoli is known for its fiber and antioxidants. Eating a variety of vegetables like this helps support overall health and can reduce the risk of certain diseases. The spices, like paprika and red pepper flakes, not only add flavor but can also have anti-inflammatory properties.
This one-pan meal is also a smart choice because it’s quick to prepare, which means less time in the kitchen and more time for you. It’s a simple way to get a balanced meal without a lot of fuss. If you’re looking for more easy and healthy meal ideas, check out Azeely for lots of inspiration.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
