Veggie and Sausage Stir Fry

What will you learn

1. Meal Prep and Cooking Time
2. Ingredients Checklist
3. Instructions
4. Why This Recipe Works
5. Healthy Aspect

Meal Prep and Cooking Time

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4
• Grams per Serving: Approximately 250 grams

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Instructions

1. Prep Ingredients:
   • Slice and chop all vegetables as instructed above. Slice the smoked chicken sausage into even rounds.
2. Make the Sauce:
   • In a small bowl, whisk together soy sauce, honey, sesame oil, rice vinegar, and red pepper flakes. Set aside.
3. Cook the Sausage:
   • Heat 1 tbsp of olive oil in a large skillet or wok over medium heat. Add the sliced sausage and cook for 4-5 minutes, until browned. Remove from the skillet and set aside.
4. Cook the Vegetables:
   • In the same skillet, add the remaining 1 tbsp of olive oil. Add garlic and onion, sauté for 2 minutes until fragrant.
   • Add carrots and broccoli, stir-fry for 4 minutes. Then, add zucchini and bell peppers, cooking for an additional 3-4 minutes until all vegetables are tender-crisp.
5. Combine and Sauce:
   • Return the cooked sausage to the skillet. Pour the sauce over the mixture and toss well to coat. Cook for 2-3 minutes to heat through.
6. Serve:
   • Divide into four servings, garnish with sesame seeds and green onions if desired. Enjoy!

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Why This Recipe Works

This stir fry is a practical and delicious meal that’s quick to prepare and easy to customize. The combination of lean sausage and fresh vegetables ensures a balance of flavors and nutrients. The tangy-sweet sauce ties the dish together, making it a family-friendly favorite for busy weeknights.

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Healthy Aspect

• Balanced Macros: The mix of protein, healthy fats, and carbohydrates supports a well-rounded meal.
• Nutrient-Rich Ingredients: Packed with vibrant vegetables for vitamins, minerals, and fiber.
• Low in Unhealthy Fats: Smoked chicken sausage provides lean protein, while olive oil and sesame oil add heart-healthy fats.
• Customizable: Easily adjusted for dietary needs, such as swapping the sausage for tofu for a vegetarian option.

Calories	Protein (g)	Carbohydrates (g)	Fiber (g)	Sugars (g)	Fat (g)	Saturated Fat (g)
120	8	7	2	3	6	1.5