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Simple dinner with minimal clean up. This sage roasted sausage & sweet potato uses a single plan and is delicious for a minimal amount of work. Roasting the sweet potatoes with sage and combining with balsamic brings forward a savory-sweet combination that pairs well with the sausage and broccoli.
For even cooking, it’s worth the time to flip over each of the sausage pieces so that they crisp up on both sides. Swap full fat sausage for low-fat chicken sausage – there are plenty of options at the grocery store and each 85 g link is typically going to have 7-8 g of fat and 12-13 g of protein. I’ve used Sabatinos (Costco) as well as Open Nature (Vons). You could also substitute extra firm tofu in this recipe for a plant-based protein source. Remove excess water from the tofu before baking by pressing.
It’s relatively straightforward to adjust the macros for this sage roasted sausage & sweet potato; if you are looking for lower carbs reduce to one potato and instead add an extra crown of broccoli. To reduce the fat, reduce the oil to 1 tbsp. total or instead make some home made ground turkey with sausage seasoning like the one I made for this recipe and combine with the sweet potato and broccoli at the end.
Sage Roasted Sausage & Sweet Potato
Ingredients
- 2 medium sweet potatoes (~300g)
- 8 links low-fat chicken sausage
- 2 large broccoli crowns
- Olive oil cooking spray (2 tbsp equiv.)
- 3 tbsp sage
- 3 tbsp balsamic vinegar
- 1 tbsp black pepper
- salt, to taste
Instructions
- Preheat oven to 450 F and line a large baking sheet with parchment paper.
- Thoroughly wash and cut up two medium-sized sweet potatoes into cubes approximately 1″ in size.
- Spread sweet potato pieces out on baking sheet, with no pieces touching one another. Spray sweet potatoes with cooking oil (about 1 tbsp) ensuring that each piece has some oil on it, and then dust with 3 tbsp of sage, 1 tbsp of black pepper, and a pinch of salt.
- Roast for 15 minutes.
- Slice chicken sausage into slices, about 3/4 inch thick.
- After the 15 minutes of roasting the sweet potato, add sausage pieces to the sheet pan in the spaces between the pieces of potato.
- Roast for an additional 10 minutes.
- Wash and cut up broccoli into florets, just slightly larger in size as the potato pieces.
- Remove sheet pan from the oven and turn sausage pieces over. Make room for the broccoli pieces (try not to have them touch) in the sheet pan and then again spray everything with a bit of cooking oil – about 1 tbsp worth. Drizzle 3 tbsp of balsamic vinegar over the entire tray.
- Place sheet pan back in the oven and cook 15 minutes more, or until broccoli has a little bit of char and sausages and sweet potatoes are browned.
- Season with additional salt an pepper to taste.
Notes
Nutrition per serving (recipe makes 4 servings): 368 Calories, 25 g Protein, 20 g Carbs, 20 g Fat.
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