Smoked Sausage-and-Vegetable Pile-Up

Gluten Free
Dairy Free
Health score
40%
Smoked Sausage-and-Vegetable Pile-Up
15 min.
4
374kcal

Suggestions


If you're looking for a delicious, hassle-free meal that checks all the boxes for flavor and nutrition, look no further than this Smoked Sausage-and-Vegetable Pile-Up! This quick and easy dish is perfect for lunch, dinner, or any time you need a satisfying main course without the fuss. In just 15 minutes, you can whip up a colorful medley of vibrant vegetables and hearty smoked turkey sausage, all served on a bed of creamy garlic mashed potatoes.

This recipe stands out not only for its mouthwatering taste but also for its dietary-friendly features, being gluten-free and dairy-free. The combination of prechopped tricolor bell peppers, zucchini, and sweet corn adds a delightful crunch and a burst of nutrients, making it a wholesome choice for the whole family. Plus, the smoky flavor of the sausage elevates the dish, making it both hearty and comforting.

With its pleasing caloric breakdown, you can enjoy this meal knowing you're fueling your body with a balanced mix of protein, fats, and carbohydrates. Whether you're a busy professional, a parent juggling meal prep, or simply someone who appreciates a well-rounded meal, this Smoked Sausage-and-Vegetable Pile-Up is sure to become a favorite in your cooking repertoire. Get ready to savor every bite!

Ingredients

  • cup bell pepper refrigerated
  • cups corn kernels frozen
  • 20 ounce garlic refrigerated mashed (such as Simply Potatoes)
  • cup onion refrigerated
  • ounces turkey sausage smoked diagonally sliced
  • cup zucchini refrigerated

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add sausage; saut 2 minutes or until browned.
  3. Remove from skillet; keep warm.
  4. Return pan to heat; coat with cooking spray.
  5. Add onion, bell pepper, and zucchini. Coat vegetables with cooking spray; saut 5 minutes or until tender and beginning to brown.
  6. While vegetables cook, heat potatoes according to package directions.
  7. Add corn and cooked sausage to onion mixture. Saut 4 minutes or until thoroughly heated.
  8. Serve sausage mixture over mashed potatoes.

Nutrition Facts

Calories374kcal
Protein21.26%
Fat13.34%
Carbs65.4%

Properties

Glycemic Index
26
Glycemic Load
14.57
Inflammation Score
-9
Nutrition Score
30.363043308258%

Flavonoids

Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
0.64mg
Myricetin
2.29mg
Quercetin
10.88mg

Nutrients percent of daily need

Calories:374kcal
18.7%
Fat:5.97g
9.18%
Saturated Fat:1.37g
8.54%
Carbohydrates:65.82g
21.94%
Net Carbohydrates:59.44g
21.61%
Sugar:9.09g
10.1%
Cholesterol:37.21mg
12.4%
Sodium:491.96mg
21.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.4g
42.8%
Manganese:2.62mg
131.11%
Vitamin C:102.87mg
124.69%
Vitamin B6:2.21mg
110.44%
Phosphorus:375.47mg
37.55%
Selenium:20.92µg
29.88%
Potassium:1024.54mg
29.27%
Calcium:285.22mg
28.52%
Vitamin B1:0.4mg
26.97%
Copper:0.53mg
26.6%
Vitamin A:1315.96IU
26.32%
Fiber:6.39g
25.56%
Zinc:3.69mg
24.57%
Vitamin B2:0.42mg
24.51%
Vitamin B3:4.65mg
23.23%
Iron:3.57mg
19.84%
Vitamin B5:1.87mg
18.72%
Magnesium:69.57mg
17.39%
Folate:69.25µg
17.31%
Vitamin B12:0.64µg
10.75%
Vitamin E:0.89mg
5.9%
Vitamin K:5.73µg
5.46%
Source:My Recipes