Sausage and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, tomato-based sauce
Common food
Photo: Wikipedia
This is a savory, protein-rich skillet dish where juicy sausage slices mingle with tender-crisp broccoli florets, sweet carrot coins, and earthy dark greens like kale or spinach. The flavors are robust and satisfying, with a delightful contrast between the savory, fatty sausage and the fresh, slightly bitter vegetables. It's a low-carb, high-protein meal that delivers substantial nutrition in a simple, one-pan preparation.
Calorie split: 19% protein · 17% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its hearty, comforting flavors and incredible versatility—it's a quick weeknight staple that can be adapted to whatever vegetables are on hand. The combination of savory sausage and sweet, crisp vegetables creates a deeply satisfying and flavorful meal without needing a heavy sauce.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential high sodium and saturated fat content from processed sausage, which can be a concern for heart health. To counteract this, choose a leaner, nitrate-free sausage variety, and balance the meal by serving it over a bed of extra leafy greens or with a side of vinegar-based slaw to cut the richness.
Key benefits
- High-quality protein from sausage supports muscle maintenance.
- Rich in fiber from broccoli and leafy greens aids digestion.
- Excellent source of Vitamin A from carrots for vision health.
- Provides iron and calcium from dark leafy greens.
- Naturally low in carbohydrates, suitable for low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli, a star in this dish, is a member of the cabbage family and is technically an edible flower that hasn't fully bloomed.
Full nutrition (USDA data · scales with serving)
| Water | 78.7 g |
| Energy | 113 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 61.0 mg |
| Potassium, K | 276 mg |
| Sodium, Na | 675 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 10.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 159 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 1518 ug |
| Carotene, alpha | 592 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 6608 ug |
| Lutein + zeaxanthin | 292 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 19.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
FAQ
Can I use any type of sausage?
Yes, but the nutrition will vary. For a lighter version, use chicken or turkey sausage. For a smokier flavor, try andouille or chorizo. Always check the sodium content on the label.
How do I prevent the vegetables from getting mushy?
Add vegetables in stages based on cooking time. Sauté denser carrots first for 3-4 minutes, then add broccoli and cook until just tender-crisp. Stir in delicate leafy greens like spinach only in the last minute of cooking.
Is this dish good for meal prep?
It's excellent for meal prep. Store cooked portions in airtight containers in the refrigerator for up to 4 days. Reheat gently in a skillet or microwave to maintain vegetable texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.13 kcal/g · 20% calories from protein · 1.7 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.