Honey Mustard Sausage & Veggie Bake

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Honey Mustard Sausage & Veggie Bake

Description

A vibrant, savory, and slightly sweet one-pan meal featuring smoky sausage, crisp-tender broccoli, and bell peppers, all tossed in a zesty honey-mustard glaze. It’s balanced, colorful, and works perfectly for meal prep or a quick family dinner.

Ingredients

  • Protein: 1 pack (14 oz) Smoked Sausage or Kielbasa, sliced into rounds.

  • Vegetables: 2 cups Broccoli florets, 1 Red Bell Pepper (chopped), 1 Green Bell Pepper (chopped), and 1 cup cubed Pineapple (optional, for sweetness).

  • The Glaze:

    • 3 tbsp Yellow Mustard (like French’s)

    • 2 tbsp Honey (or Maple Syrup)

    • 2 tbsp Extra Virgin Olive Oil

    • 1/2 tsp Garlic Powder

    • Salt & Black Pepper to taste

  • Serving Suggestion: Cooked white rice or quinoa.

Instructions

  1. Preheat: Set your oven to 400°F (200°C).

  2. Prep: Slice the sausage and chop all vegetables into bite-sized pieces so they cook evenly.

  3. Mix Sauce: In a small bowl, whisk together the mustard, honey, olive oil, garlic powder, salt, and pepper.

  4. Toss: Place the sausage and veggies on a large sheet pan. Pour the sauce over them and toss until everything is well-coated. Spread them out in a single layer.

  5. Roast: Bake for 20 minutes, tossing halfway through, until the sausage is browned and the veggies are tender with slightly charred edges.

  6. Serve: Enjoy immediately over a bed of fluffy white rice.

Servings & Timing

  • Servings: 4 People

  • Prep time: 10 minutes

  • Cook time: 20 minutes

  • Total time: 30 minutes

Notes & Tips

  • Don’t Overcrowd: Use a large enough pan. If the ingredients are piled on top of each other, they will steam instead of roast.

  • Sausage Variety: You can use Turkey sausage for a leaner option or Chicken Apple sausage for extra flavor.

  • Crunchy Veggies: If you like your broccoli very soft, blanch it for 2 minutes before putting it on the pan. For “crisp-tender,” put it in raw as directed.

Nutritional Info (Per Serving)

  • Calories: 380 kcal

  • Protein: 18g

  • Carbohydrates: 22g

  • Fat: 24g

  • Fiber: 4g

Health Benefits

  • High Protein: Supports muscle recovery and keeps you full longer.

  • Vitamin Rich: Broccoli and peppers provide a massive dose of Vitamin C and antioxidants for immune health.

  • Healthy Fats: Olive oil provides heart-healthy monounsaturated fats.

Q&A

Q: Can I make this in an Air Fryer? A: Yes! Cook at 380°F (190°C) for 10-12 minutes, shaking the basket halfway through.

Q: How do I store leftovers? A: Store in an airtight container in the fridge for up to 4 days. It’s a great meal-prep recipe because it reheats well without getting soggy.

Q: Is this gluten-free? A: Generally yes, but always check the label on your smoked sausage to ensure no gluten fillers are use.

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