This easy sheet pan dinner is packed with protein and vegetables, and ready in 30 minutes. Chicken sausage, Brussels sprouts, sweet potato and red onion are roasted until golden brown and caramelized, then tossed together with a delicious maple mustard sauce. Serve over quinoa for a balanced and filling meal.
I'll admit... Fall Vegetables and Sausage Sheet Pan Dinner with Maple Mustard Sauce is a tongue twister title. But, it describes exactly how GOOD this recipe is. Like mouth-watering good. You'll want to eat this on repeat until spring!
Why you'll love Fall Vegetables and Sausage Sheet Pan Dinner with Maple Mustard Sauce
There are so many reasons to love this Fall Vegetables and Sausage Sheet Pan Dinner recipe!
It's quick and easy! The most work you'll do it chop everything up. Just dump everything onto a sheet pan and roast in the oven - 30 minutes - until golden brown and caramelized. While everything is cooking, prepare your sauce and whole grain (I used quinoa). Combine and devour!
It's a family favorite! The crispy sausage and roasted vegetables drizzled with the sweet and tangy sauce makes for a cozy and heartwarming family dinner. Serve it family style so everyone can dig in! If serving to your younger kiddos, make sure to chop your sausage into smaller pieces as round pieces are a choking hazard.
It's a nutritious and filling meal. The vegetables provide fiber, vitamins and minerals, while the quinoa and sausage provide protein. Choose lean chicken or turkey sausage for a lower saturated fat option.
It works great for meal prep. Prep everything ahead of time and portion into individually sealed containers, and voilà! You have 4-6 meals ready for the week ahead.
Connect with Véronique Guitard, RD
I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below.
Oh, and be sure to take a photo and tag me @dietitianveronique so I can re-share on my stories!
Recipe for Fall Vegetables and Sausage Sheet Pan Dinner with Maple Mustard Sauce
Servings: Makes 4-6 servings
Cook time: 30 minutes
Total time: 45 minutes
Ingredients:
12 oz. chicken or turkey sausage, cut into 1/4-inch thick slices
4 cups Brussels sprouts, trimmed and halved
2 medium sweet potatoes, diced
1 medium red onion, roughly chopped
2 tbsp olive oil
1 tsp garlic powder
Salt and pepper, to taste
1 cup quinoa
2 cups low sodium vegetable or chicken broth
Parmesan shavings, to taste (optional)
1/3 cup toasted walnuts, chopped (optional)
Maple Mustard Sauce:
1 tbsp olive oil
2 tbsp maple syrup
2 tbsp Dijon mustard
1 clove garlic, minced
1/4 tsp red chili flakes
Instructions:
Preheat oven to 425 degrees Fahrenheit. On two large sheet pans, toss the chicken sausage, Brussels sprouts, sweet potato and red onion with olive oil, garlic powder, salt and pepper until evenly coated. Spread evenly, making sure not to overcrowd the pans. Bake for 30 minutes or until vegetables are tender when pierced with a fork.
While sausage and vegetables bake, cook the quinoa according to package instructions, using low sodium vegetable or chicken broth instead of water. Once quinoa is cooked, set aside.
Meanwhile, make the Maple Mustard sauce. In a mason jar, whisk together olive oil, maple syrup, Dijon mustard, minced garlic, and red chili flakes. Set aside.
Remove sheet pan from the oven. Drizzle the sauce over the sausage and veggies, and toss to coat.
Assemble your meal. Divide quinoa and sausage-veggie mixture evenly between 4 to 6 bowls. Top with shaved parmesan and toasted walnuts for crunch, if desired.
Dietitian tip:
Switch up the vegetables in this recipe! Use winter squash such as butternut or buttercup, carrots, broccoli, cauliflower, beets, or even kale!
Did you make this recipe?
If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me @dietitianveronique so I can see!
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