Lunch Meal Prep: Chicken Sausage & Roasted Vegetable Rice Bowl
Here's what you'll need:
- 2 red potatoes, cubed
- 1 zucchini, diced into thick half-moons
- 1 red bell pepper, diced
- 1 head of broccoli, diced
- 1 pound of chicken sausage
- Garlic powder
- Onion powder
- Red pepper flakes
- Salt and pepper
- 1/3 cup Parmesan cheese
- Olive oil
Instructions:
- Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper or foil and set aside.
- Wash and prep all of the veggies and dump into a large bowl.
- Generously drizzle the vegetables in olive oil (start with 2 tablespoons and add more as you go). Toss until coated and glistening.
- Season the vegetables with all of the seasonings mentioned above. Use your discretion on the quantity. (I tend to enjoy my veggies with more garlic, so I go heavier on the garlic powder.) Toss to coat.
- Pour all of the veggies on the baking sheet and place in the oven for 15 minutes.
- After 15 minutes, remove the vegetables from the oven and toss. Continue to toss every 10 minutes until evenly roasted and lightly charred on the outside (about 30-40 minutes in total).
- While the vegetables are roasting, prepare the sausage. Put a medium sauce pan over medium-high heat. Drizzle olive oil on the bottom of the plan and allow to heat for 1-2 minutes.
- Add the whole chicken sausages to the pan and allow them to brown on each side for 3-5 minutes.
- Once you've browned both sides, add some white wine to deglaze the pan, lower the heat and cover. Allow the sausage to cook for 12-15 minutes until cooked through and internal temperature reaches 150 degrees.
- Remove the sausages from the pan and cut into thick slices.
- Put the sausage slices back in the pan over medium heat and allow to brown a bit on each side.
- Remove the vegetables and sausage from all heat and allow to cool before dividing into portions for your lunch boxes.
- Enjoy over quinoa or brown rice!
I found the recipe for this dish on Chelseamessyapron.com when searching for good meal prep options for the work week. I made a few small changes based on my personal taste - as can you. Just be sure that whichever vegetables you choose, you slice them into similar sized pieces so that everything roasts nice and evenly.
