cherry image
Healthy Sausage and Veggies One-Pot⏱ 20 min total
Recipes

Healthy Sausage and Veggies One-Pot

Per 1 serving · 354 g · 13 ingredients

Calories
426
21%
of a 2,000 cal day
  • Protein
    19g
    18% of calories
  • Carbs
    29g
    27% of calories
  • Fat
    27g
    56% of calories
Portion

At a glance

One serving of Healthy Sausage and Veggies One-Pot (354 g) has 426 calories, with 19 g of protein, 29 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (38% DV), Vitamin C (97% DV) and Vitamin K (216% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 58%, 35% and 45% of the daily value.

Per 100 g
120cal
low energy density
Protein per 100 cal
4.5g
Net carbs
25g
carbs minus fiber
Fiber
3.7g
6.1 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Vitamin C97%
  • Vitamin K216%
  • Niacin24%
  • Vitamin B649%
  • Vitamin B1277%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin A11%
  • Vitamin E13%
  • Thiamine18%
  • Riboflavin (B2)19%
  • Folate (B9)17%

Watch

20%+ of the daily value

  • Sodium58%
  • Saturated fat35%
  • Cholesterol45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min
  1. 1

    In a heavy-bottomed pot, heat 2 tablespoons of olive oil over medium-high heat. Add the baby potatoes, season with salt and pepper, and fry until golden brown and cooked through, about 8-10 minutes, stirring occasionally. Remove potatoes from the pot and set aside.

  2. 2

    In the same pot, brown the sliced sausage for about 5 minutes in 1 tablespoon of olive oil over medium-high heat. Remove the sausage from the pot and set aside.

  3. 3

    Add onion and garlic to the pot and cook for 1 to 2 minutes with the remaining oil. Add the bell peppers and zucchini, season with red pepper flakes, Italian seasoning, salt, and pepper, and cook for 2 minutes until softened, stirring occasionally.

  4. 4

    Return the cooked sausage and potatoes to the pot, mixing everything together. Add chicken broth and cook for an additional 5 minutes. Adjust seasoning as needed and garnish with chopped fresh parsley before serving.

Vitamins & minerals

Amounts for 1 serving (354 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A97 μg
11%
Vitamin C88 mg
97%
Vitamin D0 μg
0%
Vitamin E2 mg
13%
Vitamin K259 μg
216%
Thiamine0.2 mg
18%
Riboflavin (B2)0.2 mg
19%
Niacin4 mg
24%
Vitamin B61 mg
49%
Folate (B9)67 μg
17%
Vitamin B122 μg
77%
Pantothenic acid1 mg
18%
Choline20 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium161 mg
16%
Iron8 mg
94%
Potassium939 mg
20%
Magnesium56 mg
13%
Phosphorus241 mg
34%
Zinc4 mg
34%
Copper0.2 mg
27%
Manganese0.3 mg
14%
Selenium23 μg
43%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene9 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,121 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats16 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch12 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 426 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 81min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 60min
    Swimming laps

Common questions

How many calories are in Healthy Sausage and Veggies One-Pot?

One serving of Healthy Sausage and Veggies One-Pot (1 serving) has 426 calories, which works out to 120 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Healthy Sausage and Veggies One-Pot high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Healthy Sausage and Veggies One-Pot keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Sausage and Veggies One-Pot?

1345 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Healthy Sausage and Veggies One-Pot?

6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all