How to Make Food Fast: Chicken Sausage and Brussels Sprouts

How do you really feel about brussels sprouts?  If you have memories of soggy, sulfur-laced faded blobs, think again.  Shredded sprouts make a bright, hearty base for savory meal in this simple stir-fry.

What makes this a fast meal: cooking time can be as little as 10 minutes (use two pans with the slicing done in advance).  Doing it with one pan and slicing your own?  Plan for 25 minutes.

Recipe: Simple Chicken Sausage and Brussel Sprouts Stir-fry

Ingredients

4 chicken sausages (I like the slight kick from a chipotle lime flavor but use any flavor you like)
Olive oil to coat the pan
10-12 large brussels sprouts, halved and sliced thinly
Salt and pepper to taste

Steps

1. Slice the chicken sausage into 1/3″ slices, diagonally (creating ovals).
2. Heat the frying pan over medium high heat.
3. Add olive oil to coat the pan.
4. Place the chicken sausage in a single layer in the pan.  Cook for about 2-3 minutes per side, or until beginning to brown.
5. Add the brussels sprouts, salt, and pepper.  Stir about every 30 seconds, until they turn bright green. This will take about 5-6 minutes. Taste to check they are tender.  Be careful to not overcook– al dente is the best texture here.
6. Serve with a crusty bread, inside a whole wheat pita, or any other way you like.  Inside an omelet? Go for it.  With leftover rice from takeout? Perfect.

Make it faster: Cook the brussels sprouts and sausage in separate pans, simultaneously.  Mix together and then serve.

Veg it up: So many options. Try… poached eggs over the sautéed sprouts.  Or perhaps you prefer to lightly fry chickpeas with a few red pepper flakes and a bit of curry powder and then add the brussels sprouts.

Nutrition: Why or Why Not

Why: vegetables, check.  Lean protein (check your sausage), check.  Flavor and pleasure, check.  Cruciferous vegetables, those from the cabbage family like brussels sprouts, have phytochemicals that are thought to be protective again some cancers.  They also tend to be good sources of various vitamins, minerals, and fiber.  This is low FODMAPs if your sausage is low FODMAPs (watch for garlic) or if you use eggs.

Why not: chicken sausage can be quite salty.  Look for a low sodium option or mix up your own using ground poultry if you need to follow a low sodium diet.  This dish alone only provides two food groups, so add a whole grain, fruit, and/or dairy to help make it more substantial meal.

Need more help?

Sign up for emails from my blog.  Or, consider a consultation.