$6.94 RECIPE / $1.74 SERVING
Here’s another quick and easy supper to make!
This quick and easy Cajun Sausage and vegetables meal prep adheres to the fundamental protein + vegetable recipe.
If you’d want to bulk up the dish or just make it a little fancier, I’ve included some more recommendations below.
VEGETABLES AS AN OPTION
This dish is really adaptable, so if you don’t like the vegetables I used, feel free to substitute other vegetables. Here are several possibilities:
- Green Beans
- Brussels sprouts
You may wish to pre-steam heartier veggies like broccoli, cauliflower, or Brussels sprouts for a few minutes to ensure tenderness.
OPTIONS FOR PROTEIN
This recipe’s Andouille sausage is full of herbs, spices, and a delightful smokey taste that infuses the entire dish with flavor.
You can use shrimp or chicken thighs for the sausage, but because they don’t have seasonings built-in like the sausage, I recommend coating them liberally with Cajun seasoning.
BUY IN LARGE QUANTITIES
Serve this Cajun Sausage and Vegetables over a bed of rice if you’re looking for some carb action to keep you full and content. For added flavor, cook the rice in broth or with herbs and spices.
Sausage and vegetables can also be served over a bed of pasta. Penne, I believe, would be an excellent option. If serving over penne, a vinaigrette can be added to help flavor everything.
The Smoky Vinaigrette from my Smoky Roasted Sausage and Vegetable dish would be perfect.
WHAT IS THE TIME FRAMEWORK?
I usually store meal preps like this in the refrigerator for four days, but it depends on the conditions in your refrigerator, the freshness of the vegetables, and how long you simmer the vegetables.
I cooked the vegetables very gently because I was planning on reheating them later, and I didn’t want them to go too soggy in the fridge. They will naturally wilt over time, although slightly undercooking them will assist.
CAJUN SAUSAGE AND VEGETABLES
INGREDIENTS IN CAJUN SAUSAGE WITH VEGETABLES
- 1 zucchini (1/2 lb.) ($0.72)
- 1 yellow squash (1/2 lb.) ($0.70)
- 1 red bell pepper ($1.50)
- 1 red onion ($0.28)
- 14 oz. Andouille sausage* ($3.33)
- 2 Tbsp. cooking oil, divided ($0.08)
- 1/2 tsp smoked paprika ($0.05)
- 1/4 tsp garlic powder ($0.02)
- 1/4 tsp cayenne pepper ($0.02)
- 1/4 tsp salt ($0.02)
- 1/4 tsp freshly cracked black pepper ($0.02)
- 2 Tbsp. chopped fresh parsley ($0.20)
- Zucchini and yellow squash should be cut into half-rounds. Red bell pepper and red onion should be sliced into strips. In a large mixing basin, combine all of the vegetables.
- Using a sharp knife, cut the sausage into rounds. In a large skillet, combine the sausage and 1 tablespoon of frying oil. Cook the sausage until it is thoroughly browned over medium heat. Remove the sausage from the skillet and place it in a clean bowl.
- Drizzle the remaining 1 tablespoon of cooking oil over the veggies, then season with smoked paprika, garlic powder, cayenne pepper, salt, and pepper. Toss the vegetables in the oil and spices to coat them.
- Return the skillet to the heat and increase the heat under the skillet to medium-high. When the pan is very heated, add the vegetables and sauté until they are just soft. Do not clean the skillet beforehand since the vegetables will pick up the taste left in the skillet from the sausage. Avoid overcooking the vegetables because they will continue to cook when you reheat your meal preps.
- Remove the skillet from the heat and toss the veggies with the cooked sausage and chopped parsley. Toss with the veggies to mix. Taste the sausage and vegetables and season to taste with salt and other ingredients.
- Serve right away, or split into four parts and store in the refrigerator until ready to eat.
*If you can’t obtain Andouille sausage in your area, any smoked sausage, such as kielbasa, can suffice.
NUTRITION IN CAJUN SAUSAGE WITH VEGETABLES
- Serving: 0.25 recipe
- Calories: 440 kcal
- Carbohydrates: 9 g
- Protein: 21 g
- Fat: 36 g
- Sodium: 1043 mg
- Fiber: 3 g
STEP-BY-STEP INSTRUCTIONS FOR MAKING CAJUN SAUSAGE WITH VEGETABLES
- Prepare the vegetables beforehand so that they are ready to use. Make half-rounds out of one zucchini and one yellow squash. Red bell pepper and red onion should be sliced into strips. Fill a bowl halfway with vegetables.
- 14 oz. cut Rounding up andouille sausage.
- In a large skillet, heat 1 tablespoon of cooking oil over medium heat. Cook until the sausage is fully browned before adding it to the pan. Transfer the sausage to a clean bowl after removing the skillet from the heat.
- 1 Tbsp. frying oil, 1/2 tsp smoked paprika, 1/4 tsp garlic powder, 1/4 tsp cayenne pepper, 1/4 tsp salt, and 1/4 tsp freshly cracked pepper, drizzled over the vegetables Toss the vegetables in the oil and spices until they’re thoroughly covered.
- Increase the heat to medium-high in the skillet. Then, add the vegetables and sauté just until they begin to soften while the pan is extremely hot. The flavor and browned bits left by the sausage will be picked up by the vegetables. Make sure the vegetables don’t overcook. Turn off the stove.
- Add a couple of tablespoons of minced parsley to the skillet with the cooked sausage. To combine the ingredients, toss them together in a bowl. Taste it and season it to your desire with salt and other seasonings.
- Serve right away, or split into four parts and store in the fridge until ready to eat.