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The sheet pan meal is my salvation. There’s nothing better to cook vegetables than in an oven. It’s also a good thing that it makes them taste delicious. Include some meat with the vegetables, and some get an entire dinner! For this Smoky Roasted Sausage and Vegetables sheet pan meal, I made my smokey vinaigrette to add flavor. As always, this recipe is a great meal prep! Cook now and take a break later to enjoy it.


It is possible to make any smoked sausage to make this recipe. I’ve used beef sausage for this recipe. However, you could also make turkey, pork, kielbasa, or any other smoking sausage. The important thing here is to ensure that it’s smoke-smoked sausage. You want that smokey taste and a link that isn’t too hard to cut.


Absolutely! I would suggest including some kind of onion there, but beyond that, you could switch your vegetables to anything else, such as zucchini, potatoes, or carrots. Brussels sprouts and cauliflower, as well as mushrooms and even potato. Make sure cut your vegetables into the same size pieces so they all cook at the same speed.


Like most meal preps, I recommend storing your meals for at least four days. This recipe is probably not the most suitable to freeze; however If you’re not fussy, you can. However, it is acceptable to reheat and freeze.


Smoky Vinaigrette

1 cup olive oil ($0.64)

Two tablespoons of red wine vinegar ($0.20)

1 tsp coarse deli mustard (or Dijon) ($0.08)

14 tsp crushed garlic ($0.02)

1/4 teaspoon dried oregano ($0.02)

1/2 tsp smoked paprika ($0.05)

1/4 tsp salt ($0.02)

Freshly cracked black pepper ($0.03)

1/4 tsp sugar ($0.02)

Sausage and Vegetables

12 oz. smoked sausage ($2.75)

One lb. crown of broccoli ($1.69)

One bell pepper (any color) ($1.00)

One red onion ($0.44)

For Serving

1 cup of white long grain rice (uncooked) ($0.20)

1long-grain chopped parsley ($0.20)


Preheat the oven until it is at 400oF. Prepare a baking sheet large using parchment.

Large baking sheet, mix the ingredients to make a vinaigrette (olive oil and red wine v,inegar, garlic powder, mustard, dried oregano,o powder and smoked pap, rika, salt pepper, sugar, and salt). Combine the ingredients, or seal the jar and shake it until well-mixed. Place the vinaigrette on a plate.

Cut the smoked sausage into half-inch medallions. Slice the broccoli into smaller florets. Cut the onion and anintobell pepper into 1-inch-sized pieces. Put the broccoli, sausage bell pepper, broccoli, and onion on the baking pintables, one of the vinaigrette over your sausage and vegetables, then toss in a coating.

The vegetables are cooked in a fully heated oven for 35 to 40 minutes, or until slightly browned around the edges. Stir once every half-hour.

While the vegetables and sausage are cooking, prepare the rice. Add the rice along with 2 cups of water to a saucepan. Cover it and heat it to a simmer over high temperature. After it has reached a boil it will be able to treaches to reach a low setting and allowed to simmer until 15 minutes. After 15 minutes, please turn off the heat and let it sit unattended, with the lid still in place for another five minutes. Then, you can fluff it with a fork before serving.

Once the sausage and vegetables have been cooked, add the remaining vinaigrette to the dish and mix in a coating. Add a pinch of salt and pepper if required.

For serving, add around 3/4 cup of rice to each bowl or container and add one-quarter of the sausage that has been roasted and other vegetables. Add another spoonful of vinaigrette onto top, then garnish with a handful on fresh chopped parsley.

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Joseph M. Kay

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