Chicken Sausage, Zucchini and Yellow Squash Casserole — Recipe of the Week
Hey, what’s cookin’?
Today’s recipe features a protein source that you may have been overlooking–chicken sausage. Sausages usually aren’t considered “healthy”–traditionally, they are made up of fatty bits of highly-salted pork and/or beef, with nitrates & nitrites as preservatives. But today’s chicken sausages are quite different; they are lower-fat, and almost always lower in sodium. Many are gluten- and nitrate-free as well. And they come in so many different flavors that they easily can be incorporated into Asian, Cajun, Italian, and other cuisines.
We try to offer you great vegetable options and today is no different; this casserole features zucchini and yellow squash, with mushrooms, onions, and green pepper in a supporting role. But the great thing about a casserole is that just about anything goes. Hate mushrooms but love carrots? Okay, make the swap! You’d rather have yellow squash than zucchini? No problem, please yourself–you are the cook, after all! Got a lonely rutabaga in the veggie drawer? Peel it, chop it, and throw it in. You know it’s going to taste great!
The only vegetables that won’t work in here are super watery ones, such as cucumbers. So make a nice cucumber salad with a dash of vinegar/oil/salt/pepper, and serve it on the side!
Chicken Sausage, Zucchini and Yellow Squash Casserole
Serves 2 or 3
Note that the chicken sausage in today’s recipe must be PRE-COOKED. The casserole does not cook at a high enough temperature or for enough time to ensure that uncooked sausage will be cooked thoroughly. If you want to use uncooked chicken sausage in this recipe, cook it first! Saute it with some olive oil in a nonstick pan and ensure it is thoroughly cooked before you add it to the vegetables.
- 1 Tbs oil
- 1 medium green pepper, cored, seeded, and cut into 1/2″ chunks
- 1 medium onion, diced
- 12 oz portobella or white button mushrooms, sliced
- 2 small zucchini; quartered and sliced into 1/2″ chunks
- 2 small yellow squash; quartered and sliced into 1/2″ chunks
- 1 14-oz can diced tomatoes, no salt added
- 3 cloves garlic, minced
- 1 fresh jalapeno pepper, seeded and minced (optional)
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed red pepper
- 1 teaspoon oregano
- 1 tablespoon Bragg’s aminos
- 1 package already cooked chicken sausage (any flavor you like), casings removed
- 1/8 – 1/4 cup nutritional yeast (optional, but it adds a nice flavor if you have it on hand)
- Preheat oven to 350 degrees.
- In a nonstick pan, saute green pepper, onion, & mushrooms in oil over medium heat for 5 minutes or until all liquid evaporates.
- Add squash; saute 5 min more.
- Add tomatoes, garlic, jalapeno (optional), black pepper, crushed red pepper, oregano, and aminos; saute 5 min more
- Spoon half of vegetable mixture into lightly oiled 2-quart casserole. Lay the cooked sausages on top. Spoon remaining mixture over the sausages, covering them. Generously sprinkle the nutritional yeast (if using) evenly over the entire top of casserole.
- Bake uncovered for 30 to 35 minutes. Remove from oven; serve.