30 Minute Meal: Fall on a Plate, Sauteed Sausage, Sweet Potatoes and Apples
The changing of seasons between summer and fall brings with it new flavors. Gone are the summer squash and sweet corn that we relied on when school was out. Arriving are the apple harvest, sweet potato crop and cranberries. These can be combined with a healthy protein like chicken sausage to create an entree that is as fast as it is delicious.
Choose a chicken sausage to eliminate the fat associated with pork sausage, without sacrificing the great flavors. Lou’s Famous Chicken Apple Sausage won Cooking Light’s taste test, combining the chicken with hints of sweet apples and sage. It also has very low sodium levels. Lou’s Famous is known for having natural ingredients with no chemicals. As the label shows, the ingredients are chicken, apples, water, honey, cane sugar, sea salt and spices. These chemical-free and gluten-free sausage are great for those with dietary restrictions.
I also recommend Al Fresco Sweet Apple Sausage, which has about 80% less saturated fat than pork sausage.
What You Need
2 ½ tsp. olive oil
4 smoked chicken sausages, sliced
2 large sweet potatoes, sliced into ¼ inches
3 small Granny Smith apples, cut into 8 wedges
2 teaspoons sugar
3/4 cup white wine
1 tablespoon cider vinegar
1/2 teaspoon fresh thyme or 1/4 tsp. Dried
¼ cup of dried cranberries, to taste
Salt and pepper
Directions: Heat 1 ½ tsp. oil in a large skillet over medium-high heat. Cook sausages, stirring, until browned, 4 to 5 minutes. Transfer to a plate.
Warm the rest of the olive oil in the same skillet. Add your sweet potatoes and a pinch of salt and pepper, and cook for 5 minutes. Add your apples, sprinkle with the sugar and cook for approximately 5-7 minutes. The apples will turn a light golden color and will be just slightly soft. Remove the apples and potatoes to a plate.
Then return your chicken assuage to the skillet. Add your cider vinegar and wine. Heat until it boils, then reduce heat and simmer for about 5 more minutes, until the liquid has thickened. Return your apples and potatoes to the skilled, stir in thyme, cranberries and season with salt and pepper. Toss the ingredients together and heat for about 1 minute. Serve immediately.
With a 7 minute prep time and a 20 minute cooking time, this meal takes just under 30 minutes from skillet to plate. You can get creative by adding in other flavors of fall. One of my favorite additions is walnuts, which can be added with the thyme or sprinkled on top of each portion when served. Sauerkraut fans can also add some drained sauerkraut to the mix. Just ensure you add another tablespoon of sugar. If you do not like cranberries, consider golden raisins, or skip the berries altogether and focus on the apples.
Heart health: This recipe is heart healthy! Each serving only has about 345 calories, with less than 12 grams of fat. To ensure you are getting the maximum benefit of the chicken sausage, make sure it is a low sodium meat. Fall on a Plate is one the healthiest 30 minute meals for your heart. Your heart and body will thank you for it.