Zucchini Veggie Sausage Skillet
For busy people looking for a meat substitute, vegan sausage is a miracle ingredient. It imparts instant flavor, to this quick and nutritious one-dish meal.
1 1/2 lbs zucchini (3 medium, 6-8 inch)
Sea salt and pepper to taste
1 T olive oil, divided
1/2 - 3/4 lb bulk meat-less sausage*
3 -4 medium tomatoes
2 cups brown rice, cooked
1/4 cup rice or soy Parmesan "cheese" (optional)
Slice the zucchini in half lengthwise and then cut into 1/4 inch "half moons."
Over medium high heat, warm half of the oil until it is shimmering but not smoking. Add the zucchini and brown on each side.
While the zucchini is cooking, cut the onion into 1/4 by 1 inch pieces, crumble the sausage and dice the tomatoes.
When the zucchini is nicely browned on both sides, remove from the pan.
Add the rest of the oil and saute the onion for 3-4 minutes. When it is translucent, add the crumbled sausage. Saute until the sausage is browned, breaking it into bits as you stir. Add the tomatoes and cook for 5-7 minutes. Return the zucchini to the pan and cook for 5 more minutes, or until everything is warm. Turn off the heat and allow it to sit for 5-10 minutes.
Serve over cooked brown rice and top with rice or soy Parmesan "cheese."
If flavorful tomatoes are not available, substitute a 28-oz. can of diced tomatoes, mostly drained, or a 15-oz. can diced tomatoes and half of a 28-oz. can of crushed tomatoes. Fire-roasted tomatoes work particularly well in this recipe.
Brown rice pasta (spirals, spaghetti, fettucini, etc.) can be substituted for the brown rice.
*For gluten-free meat-less sausage, check package ingredients carefully.
Recipe from the Collection of
Healthy Eating Coach Mary Collette Rogers
author of Take Control of Your Kitchen