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Easy Two Pot Dinner

February 15, 2014

Let’s talk easy nutrition. As I’ve said before, I like to cook meals that take little effort and time but provide a big pay off in both flavour and nutrition. This is one of those meals.

A cup of brussel sprouts provides 9% of your potassium, 13% of your fibre and a whopping 124% of your vitamin C for the day. A half bulb of fennel? Another 13% potassium, 14% fibre and about 5% each of Calcium and Magnesium as well. And we haven’t even gotten into the apple and potatoes yet.

As for the sausages, I buy a brand of turkey sausages that is extra lean and nets out at 90 calories with 12 grams of protein per link. Not too shabby for store bought sausage!

Ingredients:

  • Turkey sausages (or other sausage of choice)
  • Brussel sprouts (sliced in half)
  • Fennel (half a bulb, sliced)
  • Mini red or yellow potatoes (sliced in half)
  • Apple (cut into small pieces)
  • EVOO
  • Salt and pepper to taste
  • Cayenne to taste

Put the brussel sprouts and fennel on a baking sheet in the oven at 350. Boil the pototoes until just tender, drain then return to the turned off element. The heat will help the last of the water to evaporate. Meanwhile, start browning the sausages in a large pan big enough to eventually hold all the ingredients.

When the sausages are browned, but not quite cooked through, take them out of the pan and set aside. Add a bit of EVOO to the same pan, transfer the potatoes to it and cook until they get crispy. Take the veggies out of the oven (remember to turn the stove off!), add them to the potatoes and cook for another five minutes or so.

While those are cooking, cut the sausages diagnolly. I cut mine a little big (see the picture below) and would actually recommend going smaller. Once the veggies and potatoes have crisped up, remove them from the pan and put them back on the baking sheet to keep warm in the oven. The sausages go back into the pan along with the apple and a splash more EVOO if required. In about five minutes the apples will be soft and the sausages cooked. At that point you can add in the veggie/potato mixture and sautee together for a few minutes to let the flavours combine.

Pair with a quick spinach or spring mix salad and BOOM! You’re eating a meal that is outrageously good and takes very little effort. Enjoy!

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