Smoked Sausage-and-Vegetable Pile-Up

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

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Smoked Sausage-and-Vegetable Pile-Up! In just 15 minutes, you can whip up a vibrant and hearty dish that’s perfect for lunch, dinner, or any time you crave a satisfying main course.

This recipe combines the smoky flavor of turkey sausage with a colorful medley of prechopped vegetables, including tricolor bell peppers, zucchini, and sweet corn. The addition of garlic mashed potatoes creates a creamy base that perfectly complements the savory sausage and veggies, making each bite a delightful experience. Plus, with only 374 calories per serving, you can indulge without the guilt!

Whether you’re a busy professional, a parent on the go, or simply someone who loves a good meal without the fuss, this dish is designed for you. It’s not only quick to prepare but also packed with nutrients, ensuring you get a wholesome meal that satisfies your taste buds. So grab your frying pan and get ready to enjoy a colorful, flavorful pile-up that will leave you and your family asking for seconds!

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