Sunday, September 20, 2020
Sept. 20, 2020

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Let oven do work with sheet pan supper

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I like to keep frozen foods on hand to avoid extra trips to the supermarket. Here’s a quick supper using ingredients from my freezer and that lets your oven do all of the work. The idea of a sheet pan meal is to simply place the ingredients on a baking sheet and bake. I add more flavor by spooning on sauce. Use this recipe as a blueprint for amounts and times and you can substitute with whatever you have on hand.

Helpful Hints:

A substitute for butternut squash cubes is frozen sweet potatoes.

Any type of sausage can be used. If precooked sausage is used, reduce the cooking time to 10 minutes.

I keep whole wheat pita bread in freezer and toast before serving.

Sausage Sheet Pan Supper

Serves 2. Recipe by Linda Gassenheimer

Vegetable oil spray

3/4 pound fresh chicken or turkey sausage, cut into 1-inch pieces

2 cups chopped frozen onion

1 cup frozen butternut squash cubes

2 cup frozen green beans

2 tablespoons honey

1 tablespoon Dijon mustard

1 teaspoon ground turmeric

1 tablespoon canola oil

Salt and pepper

1 whole wheat pita bread

1/4 cup sliced scallions, optional

Preheat oven to 450 degrees. Line a baking tray with foil and spray with vegetable oil spray. Add the sausage, onion, butternut squash and green beans spreading out in one layer. Place the sheet pan in the oven on the middle shelf. Roast 15 minutes. A meat thermometer for the sausage should read 165 degrees. Meanwhile, mix honey, Dijon mustard, turmeric and oil together in a large bowl and toast pita bread.

Remove pan from the oven and add the sauce to the pan. Stir around all the on the sheet pan to coat them with the sauce. Add salt and pepper to taste. Divide between 2 dinner plates. Sprinkle scallions on top.

Per serving: 647 calories (25% from fat), 18.1 g fat (2.4 g saturated, 9 g monounsaturated), 61 mg cholesterol, 43.8 g protein, 85.1 g carbohydrates, 9.5 g fiber, 1,011 mg sodium.

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