Sheet Pan Chicken Sausage with Roasted Vegetables and Rice
Savory sweet pepper and onion chicken sausage roasted alongside crisp broccoli florets, sweet carrots, and tender zucchini, all served over fluffy white rice. A quick, family-friendly dinner that keeps clean-up effortless.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Nikki + Lila
Nikki 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 HealthSteadier 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
Comfortably 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
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
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Meal Prep Shortcut: You can chop the carrots, broccoli, and zucchini the night before and store them in an airtight container in the fridge to slash your weeknight prep time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment pa…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper for easy cleanup.
Tap card to mark done - 02
Cut the chicken sausage into 0
Cut the chicken sausage into 0.5 inch (1.3cm) rounds. Slice the zucchini into half-moons, chop the broccoli into bite-sized florets, and slice the carrot into thin rounds so they cook evenly.
Tap card to mark done - 03
Arrange the sliced chicken sausage
Arrange the sliced chicken sausage, zucchini, broccoli florets, and carrot rounds on the prepared sheet pan in a single layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Drizzle the olive oil over the sausage…
Drizzle the olive oil over the sausage and vegetables, then sprinkle evenly with the Italian seasoning and a pinch of salt. Toss gently to coat everything.
Tap card to mark done - 05
Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes, tossing halfway through, until the vegetables are tender with lightly browned edges and the sausage is lightly crisped.
Look for: the vegetables are tender with lightly browned edges and the sausage is lightly crisped
Tap card to mark done - 06
Prepare the white rice according to the…
While the sheet pan is roasting, prepare the white rice according to the package directions (using a ratio of 1 part rice to 2 parts water) in a medium saucepan until tender and fluffy.
Look for: tender and fluffy
Tap card to mark done - 07
Divide the warm white rice evenly among…
Divide the warm white rice evenly among four serving bowls, top with the roasted chicken sausage and vegetable mixture, and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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