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 some sauce. Use this recipe as a blueprint for amounts and times and you can substitute with whatever you have on hand.
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 the freezer and toast it before serving.
Fresh scallions are added as a garnish.
Preheat oven to 450 degrees.
Prepare the ingredients on a sheet pan.
While the sheet pan is in the oven, mix the sauce and toast the pita bread.
To buy: 3/4 pound reduced-sodium chicken or turkey sausage, 1 can vegetable oil spray, one package frozen chopped onion, one package frozen butternut squash cubes, one package frozen green beans, one small bottle honey, one jar Dijon mustard, one bottle ground turmeric, one bunch scallions (optional), one package whole wheat pita bread.
Staples: canola oil, salt, black peppercorns.
SAUSAGE SHEET PAN SUPPER
Yield: 2 servings.
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 two dinner plates. Sprinkle scallions on top.
Per serving: 647 calories (25 percent 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.