Broccoli Sausage Couscous One Pot Meal

Broccoli Sausage Couscous One Pot Meal

A Delicious Meal Prep-able Recipe: Broccoli Sausage Couscous

If you have made one pot meals before, you know that they are the BEST! However, if you have never made a one pot meal you are going to want to try this Broccoli Sausage Couscous, it is DELICIOUS. One pot meals make for super easy clean up, but are also extremely easy to make.

If you are meal planning for the week, add this recipe to your shopping list! If you meal prep or are counting macros, check out my notes below on how you can adjust this recipe to meet your macro goals.

Are you ready to have dinner on the table in under 25 minutes, with only 5 minutes of clean up?

Here is everything you will need to make this delicious Broccoli Sausage Couscous one pot meal for dinner, or for this weeks meal prep!

Equipment:

Ingredients:

Instructions:

  1. Heat a large saute pan with high sides and a lid, to medium heat.
  2. Once the pan is hot add the sausage links to the pan. Allow to cook on 2-3 sides for about 3 minutes per sides, enough to start browning on each side.’ 
  3. Remove the sausage from the pan and add the oil and onions to the pan. Allow the onions to cook a few minutes until they begin to soften. Stirring often to prevent buring.’ 
  4. While the onions are cooking slice your turkey sausage and add back into the pan to continue coking with the onions.’ 
  5. After the sausage is added back into the pan, cook for an additional 3 minutes sitrring with the onions often. Then add 2 cups of water and chicken base to the pan. Stir everything together until the chicken base is well combined.’ 
  6. Bring the water to a boil, once boiling add the couscous to the pan. Contiune cook boiling for 3 minutes, covered.’ 
  7. After 3 minutes open the lid, season with the balck pepper and galric powder. Then add the broccoil to the pan. Stir everything together and cover with a lid. Cook for 5 minutes.’ 
  8. Once the 5 minutes is done, open the lid and add halved tomoatoes to the pan. Stir together with all of the other ingredients. Cooking for 1 -2 minutes. Most of the water should be evaporated from the pan. If the mixture is too dry, add a few tablespoons of water.
  9. Once the couscous has softened and the liquid is mostly evaportated but still a little wet the recipe is done.’ 
  10. Serve and enjoy. Or portion out into your meal prep containers.
Broccoli Sausage Couscous One Pot Meal Meal Prepping Meal Planning Count Macros served in meal prep containers

Tips for Meal Planning and Meal Prepping:

This cajun sausage one pot meal is a wonderful recipe for meal prepping.

  • Fridge: You can store each serving in the fridge for up to 1 week.
  • Freezer: Or you can store this recipe in the freezer for 3-6 months.

Tip for freezing:

It is important to remember that when storing any recipe in the freezer, it is best to ensure that it has completely cooled, and is stored in an air tight container. This will help to prevent freezer burn.

NOTES FOR COUNTING MACROS:

PROTEIN:

The main source of protein in this recipe is the turkey sausage, making this recipe super easy to increase or decrease the amount of protein per serving.

  • For every turkey sausage link there is 15 grams of protein. 

However, the turkey sausage does contain a decent amount of fat, a total of 6 grams per link. Therefore, when making adjustments to the amount of sausage you will want to make adjustments to the fat and the protein.

CARBOHYDRATE:

The main source of carbohydrate in this one pot meal is the couscous.

  • For every 1/3 cup (57g) of couscous you increase or decrease the carbs by 42 grams, but this will also adjust your protein by: 8 grams. 

When making adjustments to the couscous you will also want to adjust the amount of water. For every 1/3 cups or couscous you will adjust the water by 1/4 cup.

FAT:

The fat in this recipe comes mainly from the oil and the turkey sausage that. Which is actually very little. 

I typically like to keep my recipes low in fat, this allows you to enjoy other higher in fat snacks such as: nuts, avocados, olives, chocolate, or whatever your heart desired. 

However, if you are looking to increase the fat in this recipe I would recommend adding a little more oil.  

  • For example: For every 1/2 tablespoon of oil there is 7 grams of fat. You could add up to an additional 1/2 tablespoon while cooking the onions. Also a little more while cooking the sausage. But I would not add more than 1 tablespoon, more than that will leave your recipe a little greasy.

When making adjustments to the macros in this broccoli sausage couscous one pot meal, you will want to keep in mind the number of servings you are making.

Prep Time: 5 minutes
Cook or Rest Time: 20 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: American
Keyword: Broccoli, Counting Macros, Couscous, Meal Planning, Meal Prep, Turkey Sausage
Servings: 4
Calories: 387kcal
Broccoli Sausage Couscous One Pot Meal

Equipment

  • Large, Deep Saute Pan with Lid

Ingredients

Instructions

  • Heat a large saute pan with high sides and a lid, to medium heat.
  • Once the pan is hot add the sausage links to the pan. Allow to cook on 2-3 sides for about 3 minutes per sides, enough to start browning on each side.
  • Remove the sausage from the pan and add the oil and onions to the pan. Allow the onions to cook a few minutes until they begin to soften. Stirring often to prevent buring.
  • While the onions are cooking slice your turkey sausage and add back into the pan to continue coking with the onions.
  • After the sausage is added back into the pan, cook for an additional 3 minutes sitrring with the onions often. Then add 2 cups of water and chicken base to the pan. Stir everything together until the chicken base is well combined.
  • Bring the water to a boil, once boiling add the couscous to the pan. Contiune cook boiling for 3 minutes, covered.
  • After 3 minutes open the lid, season with the balck pepper and galric powder. Then add the broccoil to the pan. Stir everything together and cover with a lid. Cook for 5 minutes.
  • Once the 5 minutes is done, open the lid and add halved tomoatoes to the pan. Stir together with all of the other ingredients. Cooking for 1 -2 minutes. Most of the water should be evaporated from the pan. If the mixture is too dry, add a few tablespoons of water.
  • Once the couscous has softened and the liquid is mostly evaportated but still a little wet the recipe is done.
  • Serve and enjoy. Or portion out into your meal prep containers.
One pot meals: easy to make and even easier clean up!

Nutrition Facts

Nutrition Facts
Broccoli Sausage Couscous One Pot Meal
Amount Per Serving
Calories 387 Calories from Fat 83
% Daily Value*
Fat 9.2g14%
Saturated Fat 2.3g14%
Trans Fat 0g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 0mg0%
Sodium 154.3mg7%
Potassium 317.2mg9%
Carbohydrates 52.6g18%
Fiber 2.5g10%
Sugar 5.2g6%
Protein 25.6g51%
Vitamin A 33.1IU1%
Vitamin C 62.1mg75%
Calcium 44.2mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

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