Chicken sausage with Brussels sprouts is a delicious and healthy dish that appeals to many. It combines the savory taste of chicken sausage with the nutritional benefits of Brussels sprouts, offering a balanced meal.
This dish is versatile, making it perfect for various occasions and dietary preferences, whether for a quick weeknight dinner or a special gathering. Preparing it is simple: roast or sauté the sausage with Brussels sprouts and season to taste. For more creative ways to enjoy chicken sausage with Brussels sprouts and to discover added benefits, keep reading!
Key Takeaway
- Chicken sausage is lower in fat and a great source of protein.
- Brussels sprouts are packed with vitamins and antioxidants.
- There are many ways to cook this dish, including roasting and stir-frying.
Nutritional Benefits
Chicken Sausage
Chicken sausage serves as an excellent alternative to traditional pork sausage, offering a healthier option for those looking to cut back on fat. With generally less fat content, it supports heart health and weight management. Beyond being lower in fat, chicken sausage is also a good source of protein, which is essential for muscle growth and repair—key elements for anyone leading an active lifestyle.Another perk of chicken sausage is its versatility in flavor. It’s available in a wide range of herbs and spices that cater to various tastes, whether someone prefers spicy, sweet, or savory dishes. This adaptability makes it easy to include in many meals, from breakfast to dinner.By choosing chicken sausage, individuals can savor a delicious meal while still getting vital nutrients. It pairs wonderfully with an array of vegetables, grains, or pasta, creating a balanced and satisfying dish. (1)
Brussels Sprouts
Brussels sprouts may be small, but they offer a significant nutritional boost! These tiny cabbages are packed with vitamins C and K. Vitamin C is vital for a healthy immune system, while vitamin K plays a role in blood clotting and bone health. Additionally, Brussels sprouts are high in fiber, which is crucial for maintaining good digestion. Fiber helps keep things moving in the digestive system and can prevent constipation. (2)Furthermore, Brussels sprouts are rich in antioxidants, which help combat inflammation in the body. Some studies even suggest that they may have cancer-preventive properties, making them a fantastic addition to any diet.Incorporating Brussels sprouts into meals can significantly boost overall health. They can be enjoyed in various ways—roasted, steamed, or sautéed—and their unique flavor complements many dishes, especially when paired with chicken sausage. Together, they create a meal that is not only tasty but also beneficial for health.
Preparation Methods
1. Sheet Pan Meals
Basic Recipe
One of the easiest ways to cook chicken sausage and Brussels sprouts is by roasting everything on a sheet pan. This method requires minimal cleanup and allows all the flavors to blend beautifully.Cooking Instructions:
- Preheat the oven to 425°F (220°C) for even cooking.
- Slice the chicken sausage into bite-sized pieces and halve the Brussels sprouts to help them cook faster.
- Place the sliced sausage and halved sprouts on a sheet pan. You can also add other vegetables like diced potatoes or carrots for extra flavor.
- Drizzle with olive oil and season with salt and pepper. Toss everything together to coat evenly.
- Roast in the oven for 25-30 minutes. Stir halfway through to ensure everything cooks evenly. It should be cooked through and crispy when done.
This method is perfect for a busy weeknight dinner. Just toss everything on the pan and let the oven do the work!
2. Pasta Dishes
Brussels Sprouts Pasta
Adding chicken sausage to pasta dishes is another great option. This combination creates a hearty meal that is filling and nutritious.Cooking Instructions:
- Start by cooking your favorite pasta according to the package instructions. Remember to reserve some pasta water before draining.
- In a skillet, heat a tablespoon of olive oil over medium heat. Add thinly sliced Brussels sprouts and sauté for about 5 minutes until they begin to soften.
- Add the sliced chicken sausage to the skillet. Cook until the sausage is heated through and starts to brown, about 5-7 minutes.
- Combine the cooked pasta with the sausage and Brussels sprouts. A splash of lemon juice adds some brightness.
- If the pasta seems dry, add a little reserved pasta water until you reach your desired consistency.
This dish is light and satisfying, perfect for a quick lunch or dinner. (3)
3. Stir-Fry Variations
Skillet Stir-Fry
This method is quick and gives the sausage a nice crispy texture while softening the Brussels sprouts.Cooking Instructions:
- In a large skillet, heat a tablespoon of olive oil over medium-high heat.
- Add sliced chicken sausage and cook until browned, about 5-6 minutes.
- Toss in halved Brussels sprouts and any other vegetables you enjoy, like bell peppers or carrots.
- Stir-fry everything for 7-10 minutes until the vegetables are tender and slightly caramelized.
- Drizzle a splash of lemon juice or your favorite sauce over the stir-fry for extra flavor.
This dish cooks up quickly and is packed with nutrients. It’s a colorful and healthy meal that everyone will enjoy.
Flavor Enhancements
To make the chicken sausage and Brussels sprouts dish even more delightful, consider adding these flavor enhancements:
- Sauces: Drizzling honey mustard or maple glaze over the roasted ingredients brings a lovely touch of sweetness. This pairs beautifully with the savory flavors of the sausage and sprouts, creating a well-rounded dish.
- Herbs and Spices: Fresh herbs like thyme or rosemary elevate the flavors when added before roasting. A simple sprinkle over the dish can introduce an aromatic touch that enhances the overall experience.
- Nuts and Fruits: Including nuts like walnuts or pecans adds a nice crunch. Fruits such as apples or cranberries introduce sweetness and bursts of flavor, making the meal even more enjoyable.
These enhancements can take the dish to the next level, making it more exciting. Mixing and matching different flavors can lead to new favorite combinations. It’s all about enjoying the process of experimenting with ingredients!
Conclusion
Chicken sausage with Brussels sprouts is a healthy and versatile dish that suits various tastes and dietary needs. Whether roasted on a sheet pan, added to pasta, or stir-fried, this combination offers fantastic flavors and nutritional benefits. It’s easy to prepare and works well for both weeknight dinners and special occasions. If you’d like to explore more ideas to enjoy this delicious pairing, keep reading!
FAQ
What is chicken sausage with brussel sprouts?
Chicken sausage with brussel sprouts is a simple, flavorful dish that combines the savory taste of chicken sausage with the nutty, slightly bitter flavor of roasted brussel sprouts. It’s a healthy and satisfying meal, offering a balance of protein, fiber, and vitamins. The sausage is typically pan-fried or grilled, while the brussel sprouts are roasted or sautéed to bring out their natural sweetness.
How do I cook chicken sausage with brussel sprouts?
To cook chicken sausage with brussel sprouts, slice the sausages and cook them in a pan over medium heat until browned. For the brussel sprouts, trim and halve them, then roast or sauté with olive oil, salt, and pepper until crispy on the outside and tender inside. You can combine them in the pan for extra flavor.
Is chicken sausage healthier than regular sausage?
Chicken sausage is generally a leaner alternative to traditional pork sausage. It contains less fat and fewer calories, making it a healthier choice for those watching their fat intake. However, like any processed meat, it’s important to check the ingredient list for additives or preservatives.
Can I use other types of sausage with brussel sprouts?
Yes, you can use other types of sausage, like turkey or pork, depending on your taste and dietary preferences. Chicken sausage is a lighter option, but any sausage that you enjoy will work well with the brussel sprouts, adding different flavors to the dish.
Can I make this dish ahead of time?
Yes, you can prepare chicken sausage and brussel sprouts ahead of time. Cook both components, let them cool, then store them in an airtight container in the refrigerator for up to 3-4 days. Reheat before serving for a quick, easy meal.
What can I serve with chicken sausage and brussel sprouts?
Chicken sausage and brussel sprouts pair well with simple sides like mashed potatoes, quinoa, or a light salad. For added flavor, you can also serve it with a drizzle of balsamic glaze or a sprinkle of fresh herbs like thyme or rosemary.
Are brussel sprouts good for you?
Yes, brussel sprouts are very nutritious. They’re high in fiber, vitamins (especially Vitamin C and K), and antioxidants. They’re also known for their cancer-fighting properties and support digestive health. Roasting or sautéing brings out their natural sweetness, making them a tasty, healthy side dish.
Can I make this dish vegetarian?
To make a vegetarian version, swap the chicken sausage for a plant-based sausage or other protein sources like beans, lentils, or tofu. Roasted brussel sprouts will still be the star of the dish, and you can season the protein to suit your taste.
Rerferencess
- https://www.seriouseats.com/one-pan-chicken-sausage-brussels-sprouts-recipe
- https://thehungrylyoness.com/sauteed-brussel-sprouts-with-chicken-sausage/
- https://cooking.nytimes.com/recipes/1020747-sheet-pan-sausages-and-brussels-sprouts-with-honey-mustard
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I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
