Need a quick and healthy meal for your family? This is a family favorite one pan dish recipe. Sausage Vegetable One Pan Dinner Recipe
This shop has been compensated by Collective Bias, Inc. and Mazola® Corn Oil. All opinions are mine alone. #SimpleSwap #CollectiveBias
In all fairness and honesty one of my goals at the start of this year was to plan better for us “suppers”, as we call it here in the south, for our family. So naturally I hit up my mama friends for some recipes that were tried and true…whom I trusted their opinions. I also decided there was no reason that I couldn’t take some of our favorite dishes and make some simple swaps within the recipe to make it lighter and better for us. I made three swaps on this recipe: instead of butter I’m using Mazola® Corn Oil.
A recent study has found that adding Mazola® Corn Oil to one’s diet resulted in lower cholesterol levels than Coconut Oil. A previous study found that corn oil can also help lower cholesterol more than extra virgin olive oil. To learn more about the study, see Mazola.com. The second swap was switching up my sausage to a turkey sausage, creating a leaner better for you option. Lastly, instead of white potatoes I switched to sweet potatoes and also add in the extra vegetables of cabbage and kale! I’m super happy with my swaps.
So without further a’do…let me introduce you to one of our favorite meals that has quickly made it to the top of our meal rotation list. I, as mom, love it because it’s super easy to make…it’s very little prep and very little clean up. Within 30 minutes a wholesome meal is on our table! Lastly, I love it because my husband AND toddler…did you catch that AND toddler will eat it. Hello, mama, that’s a WIN!
Sausage Vegetable One Pan Dinner Recipe
Step 1 Place 3 TBSP (basically cover the bottom of your iron skillet, this could vary depending on what size skillet you are using!) of Mazola® Corn Oil in your iron skillet. Preheat Oven to 400 degrees.
Side note, I was pleasantly surprised with Mazola® Corn Oil as it is an all-purpose cooking oil that is a smart heart-healthy choice for my family. It also has a variety of uses in the kitchen including baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing. I’m excited to use it in these ways from here on out.
Step 2 Brown your turkey sausage with your onion in the Mazola® Corn Oil, as this is browning and you are stirring occasionally – peel and chop your sweet potato in bite sized pieces.
Might I mention I did a taste test here – Mazola® Corn Oil has a neutral taste that won’t negatively impact the taste of ingredients, so it truly lets the natural flavor of your food stand out.
Step 3 Once your sausage is browned. Remove from heat and place sweet potato and cauliflower on top of your meat. Per your taste, shake some freshly ground pepper on top.
Next toss the sweet potato and cauliflower in with the meat. Mazola® Corn Oil has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications.
Many home cooks may not realize that all cooking oils have a smoke point that, once exceeded, not only negatively affect the food’s flavor and nutritional value.
Step 4 Place your skillet with meat and veggies into the oven. Toss every 10 minutes.
Step 5 Around 15 minutes place your chopped cabbage and kale on top- again I peppered at this step as well!
Step 6 Let cook until vegetables are tender to your liking. For me it’s usually the 30 minute mark.
Step 7 Serve and Enjoy!
Sausage Vegetable One Pan Dinner
2 cups Kale
3 TBSP Mazola® Corn Oil (Mazola® cooking oil is made of 100% pure oil with no additives, so the great flavor of your food comes through)
Black Pepper, to taste
1 Sweet Potato, cubed
1 lb Turkey Sausage
1 Small Onion, chopped
1/2 head Cauliflower, cut in bite size pieces
- How to:
- Heat Oven to 400 degrees.
- Place Mazola® Corn Oil (to cover bottom of skillet) in the bottom of a black skillet, place sausage in the skillet. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
- Heat on stove, while it’s cooking add in chopped onion – cook until tender and meat is cooked.
- Peel and chop your sweet potato in bite sized pieces along with cauliflower.
- Add sweet potatoes and cauliflower to top of browned sausage and onions. Shake on freshly ground black pepper, to taste.
- Toss all together and place in the oven for 10 minutes. Stir occasionally as you are basically roasting the vegetables
- Around the 15 minute mark place chopped cabbage and kale to top – shake some more pepper if you’d like. Toss and let cook another 15 minutes, or until vegetables are tender to your liking.
- Again toss and stir during the 30 minutes it’s in the oven.