Pan Roasted Chicken Sausage and Summer Vegetable Skillet
A quick 15-minute skillet of browned chicken sausages cooked with tender courgette, sweet red bell pepper, and pre-steamed sweet potato. Deliciously seasoned, packed with protein and fiber, and easy to clean up.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Leftovers keep well in an airtight container in the fridge for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Slice 2 chicken sausages into 1cm rounds
- 01
Slice 2 chicken sausages into 1cm rounds
Slice 2 chicken sausages into 1cm rounds, half a courgette into half-moons, half a red bell pepper into bite-sized pieces, and 100g pre-cooked sweet potato into small cubes.
Tap card to mark done - 02
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add the sliced chicken sausages to the…
Add the sliced chicken sausages to the hot skillet and cook for 3 to 4 minutes, turning occasionally, until golden-brown on both sides.
Look for: golden-brown on both sides
Tap card to mark done - 04
Add the courgette
Add the courgette, red bell pepper, and diced sweet potato into the same skillet.
Tap card to mark done - 05
Season with a pinch of dried oregano
Season with a pinch of dried oregano, black pepper, and salt, then cook for 5 to 6 minutes, stirring frequently, until the vegetables are tender-crisp and heated through.
Look for: the vegetables are tender-crisp and heated through
Tap card to mark done - 06
Serve immediately directly from the skillet to…
Serve immediately directly from the skillet to keep cleanup effortless.
Ready when: everything is assembled and ready to enjoy
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