5 ingredient, 15 minute meals · easy meals · Main Dishes · vegan · Vegetarian

Oven Roasted Sausage and Pepper Stir-Fry

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Here is a 5 ingredient, 15 minute meal for meat lovers, vegetarians, and vegans alike! How you ask? Just use whatever kind of sausage suits your fancy.  There are tons of great vegan and vegetarian sausages on the market these days.  Fieldroast is a good brand to try. And since this is so simple and quick to put together, you can easily make two different roasting pans if some people in your family are veggie and some aren’t. Just put half the onions, peppers and garlic in each of two different pans, then put the cut up veggie sausage in one, and the meaty sausage in the other.

I used to make this stir fry on the stove top in a frying pan, until I realized I could minimize my active cooking time by sticking the whole thing in the oven.  In general, I try to use my oven rather than the stove top whenever I possibly can.  I have little patience to stand over the stove, getting hot and greasy as I wait for whatever is in the pan to cook. I also find pan frying often tends to fill the kitchen with smoke, which in addition to being bad for your lungs is just plain annoying.  One last bonus of oven roasting: you generally use less oil so it is healthier too!

With all that said, I’m counting this as a 15 minute meal, since you only need 15 minutes of active prep time.  Yes, this dish needs to be in the oven for 30 minutes or so, but you don’t have to be in the kitchen during that time. So sit back and relax while supper cooks itself for you! It’s almost as easy as ordering a pizza but twice as good and way cheaper 🙂

Ingredients

(Serves 4)    Prep Time: 15 minutes       Cooking Time: 30-35 minutes

  • 4 sausages of your choice (veggie, pork, beef, or chicken)
  • 2 red bell peppers, roughly chopped
  • 4 cloves garlic, roughly chopped
  • 1 red or yellow onion, roughly chopped
  • Grain of your choice for serving (pasta, quinoa, rice, etc.)
  • *Optional: Fresh basil and lemon juice to toss with your grains

Directions

  1. Preheat the oven to 400 and line a roasting dish with parchment paper.
  2. Cut up the sausage into bite sized pieces. If you have a little extra time, I like to remove the sausage casing and roll the filling into bite sized balls.  It’s fine if you just want to quickly chop it into chunks though.
  3. Place the sausage, peppers, garlic and onion in the baking dish.  Toss with oil, salt and pepper.  Put in the oven for 25-30 minutes, until the sausage is cooked through and the peppers are tender.
  4. Meanwhile, cook your choice of grains.  I usually serve this with penne, but this time I decided to use quinoa instead.  Follow the package instructions for cooking.  Once the grains are cooked (and if necessary, drained), toss them with some oil, salt and pepper.  I highly recommend adding a little lemon juice and basil.  It’s a small step that makes a big difference! Keep the grains aside, covered to stay warm, until the sausage mixture is ready.
  5. Serve the sausage mixture over the grains.  Enjoy!
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I used 3 sausages and found it was not quite enough.  That’s why I called for 4 in the recipe.
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If you take the sausage out of it’s casing to roll into little balls, just be gentle when tossing the mixture together.
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The parchment paper does a great job of easing clean-up and preventing the food from burning, but I did find the whole thing came out a bit paler than I would have liked.  I finished it off under the broiler for a few minutes, just to get a nice golden-brown color on everything.  You can also skip the parchment paper if you like, but be advised; the garlic may burn!
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