Getting five or more servings of fruits and vegetables past your lips every day can be daunting in our fast-food culture. Everyone knows it’s important to eat more vegetables for better health, but for a foodie like me, it has to taste good too. This dish is one of our favorite ways to increase daily servings. It is easy to prepare, composed of good-for-you vegetables and meets the taste qualifier we demand. Customize the vegetable or sausage selection to suit your own palate; just don’t be afraid to add something new to the mix.
One of the vegetables included in this sauté is a relatively new cauliflower variety sold in markets across the U.S. Although orange cauliflower looks like someone created a new veggie-cheese combo right from the farm, I assure you it does not taste like cheese. The striking color is due to the level of Vitamin A it contains-25 times more than white varieties-but it retains the familiar, creamy-cabbage flavor you’ve always known.
If you’re tired of steamed broccoli and boiled carrots, this Sausage and Vegetable Sauté Recipe will be a welcome change. Sautéing is a far more flavorful than steaming. When cauliflower is lightly browned, its nuttiness comes through. Vegetables with higher sugar content like sweet onions and carrots caramelize, incorporating a deeper, pleasing taste into the entire dish. Patience and the right amount of heat is the key here, so don’t get in a hurry and stir too much. Allowing the vegetables to sear just a bit will make a noticeable difference in taste and texture.
The sausage in this recipe is a chicken sausage with artichoke and garlic, but any flavorful link sausage will work. Grill or pan-fry the sausage before starting the vegetables, then slice it to add-in just before serving.
Sausage and Vegetable Sauté
2-3 artichoke and garlic chicken sausage links, grilled and sliced
1/2 small sweet onion, sliced pole to pole
2 cloves garlic, coarsely chopped
1 large carrot, sliced thin
1 baby bok choy, coarsely chopped
1 meg yellow bell pepper, sliced
1/2 med head orange cauliflower, cut into small florets
1 small bunch broccolini (baby broccoli), roughly chopped
1 cup snow peas, whole
1 med zucchini squash, sliced
2-3 tablespoons extra-virgin olive oil
1 tablespoon toasted sesame oil (optional)
2 tablespoons butter
1 teaspoon Italian herbs
black sesame seeds (optional)
salt and pepper, as desired
Begin by grilling or pan-frying the sausage. Once done, set aside to rest before slicing.
Slice onion in 1/4 inch slices, pole to pole, so the onion retains its shape and texture. Start the onion in 2 tablespoons olive oil over med heat in a large skillet. While the onion is cooking, chop bok choy and pare cauliflower into small florets. Add bok choy and cauliflower to skillet with sesame oil, if available, or add a little more olive oil. Allow to cook until lightly browned and caramelized.
Prepare remaining vegetables and add to skillet with Italian herbs, salt and pepper. Add butter and cover skillet with lid for 3-5 minutes until vegetables are softened, yet still crisp. Sprinkle with black sesame seeds and serve with sliced sausage.