Here’s a high-protein, nutrient-packed recipe for Turkey Sausage with Roasted Veggies and Quinoa
perfect for bodybuilders or anyone looking for a balanced, muscle-friendly meal!
Ingredients (Serves 2)
For the Roasted Veggies:
- 2 cups mixed vegetables (e.g., broccoli, bell peppers, zucchini, carrots, or Brussels sprouts)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper (to taste)
For the Turkey Sausage:
- 4 turkey sausage links (about 12-16 ounces total, depending on size)
- 1 teaspoon olive oil (for cooking)
For the Quinoa:
- 1/2 cup uncooked quinoa (or 1.5 cups cooked)
- 1 cup water or low-sodium chicken broth
Instructions
1. Preheat the Oven:
- Preheat your oven to 400°F (200°C).
2. Prepare the Veggies:
- Chop the mixed vegetables into bite-sized pieces.
- Toss the vegetables with olive oil, garlic powder, paprika, salt, and pepper.
- Spread them evenly on a baking sheet.
3. Roast the Veggies:
- Roast the vegetables in the preheated oven for 20-25 minutes, flipping halfway through, until tender and slightly caramelized.
4. Cook the Quinoa:
- Rinse the quinoa under cold water to remove any bitterness.
- In a small saucepan, combine the quinoa and water (or chicken broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes until the quinoa is cooked and the liquid is absorbed.
- Fluff the quinoa with a fork and set aside.
5. Cook the Turkey Sausage:
- While the quinoa and veggies are cooking, heat 1 teaspoon of olive oil in a skillet over medium heat.
- Add the turkey sausage links and cook for 8-10 minutes, turning occasionally, until browned and cooked through (internal temperature should reach 165°F/74°C).
- Slice the sausages into rounds or serve whole.
6. Assemble the Meal:
- Divide the cooked quinoa between two plates.
- Top with roasted veggies and turkey sausage slices.
- Optional: Garnish with fresh herbs like parsley or a squeeze of lemon juice for extra flavor.
Macros (Approximate per Serving)
- Calories: ~400-450 kcal
- Protein: ~30-35g (from turkey sausage and quinoa)
- Carbs: ~35-40g (from quinoa and veggies)
- Fats: ~12-15g (from olive oil and turkey sausage)
Why This Meal is Great for Bodybuilders:
- High Protein: Turkey sausage and quinoa provide a solid dose of protein to support muscle repair and growth.
- Complex Carbs: Quinoa and roasted veggies offer fiber and sustained energy.
- Healthy Fats: Olive oil and turkey sausage add healthy fats, which are essential for hormone production and overall health.
- Packed with Nutrients: The variety of vegetables ensures you get a wide range of vitamins, minerals, and antioxidants.
Enjoy this flavorful and balanced meal as a post-workout dinner or meal prep option! 🥗🍠🌭