It’s the hot-weather cooking: What’s a light, refreshing meal that’s not a salad? No one wants to spend hours in the kitchen over a hot stove, and there are only so many greens you can eat before your taste buds start demanding more action.
The answer: Marinated Veggies with Chicken Sausage.
In this flavor-rich dish, colorful summer veggies like zucchini, squash, cherry tomatoes, bell peppers, and green beans soak in a tart marinade; chicken sausage adds a boost of protein. Just make sure to use an all-natural chicken sausage to avoid preservatives and keep the sodium low.
Balsamic vinegar, fresh lime juice and garlic add a refreshing kick and brightness, and a sprinkle of fresh basil creates a “right-from-the-garden” flavor.
Since this recipe only includes some chopping and slicing, you can prep well beforehand or do a big chop-and-slice session to cook up a bigger batch. If you manage to have leftovers, pack them up for tomorrow’s lunch. No need to warm it up; it’s just as tasty and refreshing straight out of the fridge.
The best part? No “Top Chef” skills needed here — chop, marinate, and cook. That’s it. And if you don’t want to broil it (and yourself) in a hot kitchen, you can throw it all on a sheet pan and cook it on the grill — no muss, no fuss.
Marinated Summer Veggies with Chicken Sausage
Serves: 4 servings
2 tsp. olive oil
2 Tbsp. balsamic vinegar
2 Tbsp. fresh lime juice
2 cloves garlic, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 lb. green beans, ends removed
2 medium zucchini, sliced
2 medium summer (crookneck) squash, sliced
1 cup halved cherry tomatoes
1 medium green bell pepper, sliced
1 medium red onion, sliced
4 cooked chicken sausages, sliced
2 Tbsp. chopped fresh basil
- To make marinade, combine oil, vinegar, lime juice, and garlic in a medium bowl; whisk to blend.
- Season with salt and pepper, if desired; whisk to blend. Set aside.
- Place green beans, zucchini, summer squash, tomatoes, bell pepper, and onion in a re-sealable plastic bag (or large bowl). Add marinade; shake to blend. Let sit for 30 minutes.
- Preheat grill or broiler to high.
- Place veggie mixture on a large sheet pan (or broiler pan). Add sausages; mix well. Spread out evenly.
- Grill or broil for 4 to 8 minutes, turning occasionally, until vegetables begin to soften.
- Sprinkle with basil before serving.
Look for all-natural chicken sausage that does not have preservatives and is not high in sodium.
You can start with raw or cooked sausage, just make sure it’s cooked when you add it to the veggies.
Container Equivalents: 3 Green, 1 Red, 1/2 tsp.