Pan-Roasted Chicken Sausage and Summer Vegetable Skillet
Savory slices of chicken sausage seared alongside sweet red bell pepper, courgette, and burst cherry tomatoes. Warmly seasoned with smoked paprika and garlic for a quick 15-minute meal.
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 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
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
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
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Heat 1 tbsp (15ml) of olive oil…
- 01
Heat 1 tbsp (15ml) of olive oil…
Heat 1 tbsp (15ml) of olive oil in a medium non-stick skillet over medium-high heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Slice 120g of chicken sausage into 1cm…
Slice 120g of chicken sausage into 1cm rounds, slice 0.5 courgette into half-moons, and dice 0.5 red bell pepper into 2cm pieces.
Tap card to mark done - 03
Add the sausage rounds to the hot…
Add the sausage rounds to the hot skillet and cook for 3 minutes until browned on the bottom.
Look for: browned on the bottom
Tap card to mark done - 04
Flip the sausage slices
Flip the sausage slices, then add the courgette, red bell pepper, 0.5 cup of cherry tomatoes, 0.5 tsp smoked paprika, 0.5 tsp dried oregano, and 0.25 tsp garlic powder to the pan.
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Cook for 5 to 6 minutes
Cook for 5 to 6 minutes, stirring occasionally, until the vegetables are tender-crisp and the cherry tomatoes begin to soften and burst.
Look for: the vegetables are tender-crisp and the cherry tomatoes begin to soften and burst
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Remove the skillet from heat and top…
Remove the skillet from heat and top with 0.25 tsp chili flakes if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Transfer to a bowl and serve immediately
Transfer to a bowl and serve immediately. Store leftovers in an airtight container in the fridge for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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