Sausage and Vegetable Skillet
The Sausage and Vegetable Skillet delivers 18g protein and 386 calories per serving in one-pan format. Four servings prepare in a single quick stovetop session, combining protein and micronutrients without recipe complexity. Use this to rotate nutrients while maintaining consistency in your macro tracking.
Ingredients
- •Vegetable oil(15g)
- •Italian Pork Sausage(454g)
- •Cauliflower(227g)
- •Kale(113g)
- •½ tsp seasoning salt or seasoning blend (or to taste) ($0.05)
Instructions
- 1Heat the vegetable oil in a large skillet over medium-high heat for 1–2 minutes until shimmering.
- 2Add the Italian pork sausage, breaking it into bite-sized pieces with a wooden spoon. Cook for 6–8 minutes over medium-high heat, stirring occasionally, until the sausage is browned throughout and no longer pink inside.
- 3Add the cauliflower to the skillet with the sausage. Cook for 4–5 minutes over medium heat, stirring occasionally, until the cauliflower begins to soften and develops light golden edges.
- 4Stir in the raw kale and continue cooking for 2–3 minutes over medium heat, stirring frequently, until the kale is wilted and tender.
- 5Season the entire skillet with your preferred seasoning salt or blend, stirring well to distribute evenly throughout.
- 6Divide the sausage and vegetable mixture evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
386
calories
18g
protein
32g
fat
- Carbohydrates
- 7g
- Saturated fat
- 10.5g
- Sodium
- 671 mg
- Dietary fiber
- 2.3g
4 servings per batch · ~202g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage and Vegetable Skillet have per serving?
Each serving contains 18g of protein and 386 calories with 32g fat and 7g carbs. This is a high-fat, very-low-carb option that mirrors a keto or carnivore macro approach.
How long does Sausage and Vegetable Skillet take to prep?
Quick prep time with 4 servings per batch means you can prepare multiple dinners in one stovetop session. The skillet format requires minimal cleanup and allows for straightforward reheating throughout the week.
Is Sausage and Vegetable Skillet good for fat loss?
At 386 calories and only 7g carbs per serving, this recipe is well-suited for fat loss phases using a low-carb or keto approach. The high fat content from the sausage and cooking method supports satiety while keeping carbohydrate intake minimal.
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