Low Sodium Savory Sausage with Roasted Vegetables
Elevate your healthy meal game with this Low Sodium Savory Sausage with Roasted Vegetables recipe, packed with bold flavors and vibrant colors. Perfect for a balanced weeknight dinner, this dish features homemade sausage patties made with ground pork or chicken, seasoned with a delightful blend of garlic powder, dried herbs, fennel seeds, and a touch of crushed red pepper flakes for optional heat. Roasted red bell peppers, zucchini, baby carrots, and red onion caramelize beautifully in the oven, infusing the meal with a natural sweetness and aromatic freshness from rosemary and thyme. Ready in under an hour, this low-sodium recipe is a satisfying combination of protein and nutrient-rich vegetables, ideal for health-conscious food lovers craving big flavor without the extra salt.
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Recipe Information
Ingredients
- 1 pound ground pork (or chicken for leaner option)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried sage
- 0.5 teaspoon dried thyme
- 0.5 teaspoon fennel seeds
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
- 2 tablespoons olive oil
- 1 whole red bell pepper, sliced
- 1 medium zucchini, sliced into rounds
- 1 cup baby carrots
- 1 medium red onion, sliced
- 1 tablespoon fresh rosemary leaves, chopped
- 1 tablespoon fresh thyme leaves
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 425°F (220°C).
In a large bowl, combine the ground pork (or chicken), garlic powder, onion powder, dried sage, dried thyme, fennel seeds, ground black pepper, and crushed red pepper flakes (if using). Mix well to incorporate the spices thoroughly.
Form the mixture into small patties, about 2 inches in diameter. You should have roughly 8-10 patties.
Heat a skillet over medium heat with 1 tablespoon of olive oil. Add the sausage patties to the skillet and cook for about 3-4 minutes per side, until they are nicely browned and cooked through. Transfer the cooked patties to a plate and cover to keep warm.
In a large mixing bowl, combine the sliced red bell pepper, zucchini rounds, baby carrots, and red onion slices. Drizzle with the remaining olive oil and sprinkle with chopped rosemary, fresh thyme leaves, and black pepper. Toss everything together to ensure the vegetables are evenly coated.
Spread the vegetables onto a baking sheet in a single layer. Roast in the preheated oven for about 20 minutes, or until the vegetables are tender and slightly caramelized.
Remove the vegetables from the oven and arrange them on a serving platter. Top with the warm sausage patties.
Serve immediately and enjoy a healthy, low sodium meal full of flavor.
Nutrition Facts
Calories |
1604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.4 g | 147% | |
| Saturated Fat | 33.9 g | 169% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 330 mg | 110% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 47.0 g | 17% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 21.6 g | ||
| Protein | 84.8 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2874 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
