From Cheeseburger Fries to vegetable-packed skillets, because THAT’S HOW WE DO!
That is to say, lately I’ve been trying to achieve balance by enjoying comfort foods like Cheeseburger Fries AND light, healthy, and nutritious meals like my Sausage, Sweet Potato Noodles and Broccoli Skillet. It doesn’t have to be all or nothing, right? Moderation is key!
Watch How to Make It!
Spiralized sweet potatoes are sauteed with broccoli or broccolini and fresh garlic then tossed with browned Italian sausage and freshly grated parmesan cheese. It’s packed to the max with nutritious ingredients, made in just one skillet and in under 30 minutes, and is a home run with all demographics.
- Ben = demolished two bowls. Hello healthier way to serve your meat and potato-loving man, well, meat and potatoes.
- Lincoln = requested to Facetime his grandparents to show them the “longest noodle he ever saw” then proceeded to eat an entire bowl whilst said grandparents watched.
- Me = couldn’t decide what was better – the light yet craveable taste of this simple dish, or the fact that both my boys were inhaling it with zero push back!
This skillet meal feels fancy, but is easy and uncomplicated, and clearly the whole family loves it. Ben’s and my eyes locked in a silent state of disbelief as Lincoln picked out pieces of broccoli to not put on the table in a pile of rejected food, like he’s known to do, but to actually put them in his mouth. Huzzah! What can I say, the combination of sausage, garlic, and sweet potato has that effect on people!
How to Make Sausage, Sweet Potato Noodles and Broccoli Skillet
Start by peeling 2 medium sweet potatoes then slicing off the ends and cutting them in half. I find spiralizing a sweet potato half vs the whole thing produces longer noodles with less chance of the potato getting off center on the spiralizer which creates  “half moon” noodles. By the way, I recommend the Paderno Spiralizer >
Pop the sweet potato half into the spiralizer fitted with the smallest blade, aka the “spaghetti” or “angel hair” blade, then spiral away!
Set the sweet potato noodles aside then heat 1/2 Tablespoon extra virgin olive oil in a large, 12″+ skillet over medium-high heat. Add 3/4lb ground Italian pork sausage (spicy or mild – your call!) then brown while breaking it up with a spatula as it cooks. Scoop the cooked sausage onto a plate then set aside.
Turn the heat down juuuust a touch then add 2 Tablespoons extra virgin olive oil, the sweet potato noodles and either 8oz small-cut broccoli florets (from one bunch of broccoli,) OR 8oz broccolette/broccolini that’s been trimmed and sliced into small florets. I’ve tried both and they both cook in the same amount of time.
Season the vegetables with lots of salt and pepper, and a dash of red chili pepper flakes if you like (I did!) then saute until the sweet potato noodles are almost al dente, about 5 minutes. In order to keep your sweet potato noodles from breaking up, gently toss them with tongs every so often.
Next add 2 minced garlic cloves and saute for 30 seconds, then add 1/4 cup gluten-free chicken broth and continue to saute until the sweet potato noodles are al dente (meaning they still have a little bit of a bite.) If you let the noodles cook any longer they’ll start to break up into softer, smaller pieces – which is TOTALLY fine – but if you want to try and keep the noodles intact, take the skillet off the heat while they’re still crisp-tender.
Last step is to remove the skillet from the heat then add 1/2 cup freshly grated parmesan cheese and the cooked sausage back into the skillet, then toss to combine.
Scoop onto plates then top with more parmesan cheese, and a ton of cracked black pepper, then dig in! I hope you love this healthy and nutritious, seriously easy dish! Enjoy!
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Sausage, Sweet Potato Noodles and Broccoli Skillet
Description
Sausage, Sweet Potato Noodles and Broccoli Skillet is a quick and nutritious gluten-free dinner recipe that's cooked in one skillet and in under 30 minutes!
Ingredients
- 2-1/2 Tablespoons extra virgin olive oil
- 3/4lb ground Italian pork sausage
- 2 medium sweet potatoes, spiralized using thinnest blade, noodles slightly trimmed
- 1 bunch broccoli cut into small florets (8oz florets) OR 8oz broccolette/broccolini, trimmed
- salt and pepper
- pinch red chili pepper flakes (optional)
- 2 cloves garlic, minced
- 1/4 cup gluten-free chicken broth
- 1/2 cup freshly grated parmesan cheese
Directions
- Heat 1/2 Tablespoon oil in a large, 12"+ skillet over medium-high heat. Add sausage then brown, breaking it up as it cooks. Scoop onto a plate then set aside.
- Turn heat down a touch then add remaining 2 Tablespoons oil to the skillet. Add sweet potato noodles and broccoli then saute, tossing gently with tongs, until the noodles are almost al dente, about 5 minutes. Add garlic then saute until fragrant, 30 seconds. Add chicken broth then continue to saute until noodles are al dente/crisp tender, 1-2 minutes.
- Remove skillet from heat then add parmesan cheese and browned sausage and toss to combine. Scoop onto plates then top with more parmesan cheese, if desired, and serve.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Taste of France 09.12.2016
I have been wanting a spiralizer and you have sent me over the edge. Ordering one now. They haven’t shown up in stores yet in my corner of France.
Stacy 09.11.2016
What an awesome recipe! So satisfying And healthy! I used ground chicken instead of the sausage and added seasoned salt to give it more flavor. Just getting used to my spiralizer so I was excited to try this recipe. Have perhaps a silly question, but did you cut the sweet potatoes in half lengthwise?
Kristin 09.11.2016
Yay – I’m so glad you loved it, Stacy! Definitely not a silly question – I should have snapped a picture so it was more clear. I cut the potatoes in half widthwise. If you cut them in half lengthwise (so you have two skinny halves) the spiralizer will cut the potato into “half moons” versus noodles. Let me know if that answers your question!
Stacy 09.12.2016
Perfect, thanks!
A Little Somethin' Sunday #52 - Sinful Nutrition 09.11.2016
[…] Sausage, Sweet Potatoes, and Broccoli Skillet – Iowa Girl Eats […]
halfa1000miles 09.10.2016
I am making this tonight for my Iowa husband. I had never heard of a spiralizer and bought the “As Seen on TV” brand today. It worked great. Hoping for a winner here. I have gotten so many of my recipes from you that are in our regular lineup.
Kristin 09.11.2016
Thanks so much for the nice note – I hope you guys liked the dish!
judy 09.10.2016
I am going to get the ingredients today. This meal looks so good. I have been looking for new ways to use sweet potatoes. Best wishes to you Iowagirl.
Kristin 09.10.2016
Thank you so much, Judy!
Medeja 09.10.2016
I just love this meal! Sweet potatoes! Looks so colorful and yummy!
Kayla 09.09.2016
Did you order those cinnamon roles from Mariposa?! Because I totally order and ship my bread from them. And sometimes other goodies make it in my order… I totally approve.
Kristin 09.10.2016
Yes! ? They forgot the icing which I was pretty devastated about – but un-iced cinnamon rolls are still cinnamon rolls. ?
Alexa 09.09.2016
I *just* made this for dinner…it is absolutely delicious. Thank you, Kristin! Okay, back to eating :)
Kristin 09.10.2016
Ahhh, I’m so glad to hear it, Alexa! Thanks so much for the feedback!
Carrie 09.09.2016
Try a chiropractor for the sciatic nerve, one who specializes in OB/Peds. You won’t regret it! http://www.icpa4kids.com has a list of certified chiropractors near your zip code.
Kristin 09.10.2016
Thanks! I haven’t looked into it yet because it only happens when he rolls onto the nerve (which unfortunately is quite often.) I wonder if they can adjust us so that doesn’t happen as often?
Stacey 09.09.2016
That looks delicious! It will be on the menu next week.
Liz 09.09.2016
Totally making this next week! Question: can Lincoln tolerate Parmesan cheese? My little one has a dairy allergy too, so by default I usually leave it out of recipes, but I’m wondering if hard cheeses are different somehow? Just wanted to see if you know something I don’t, I’m sort of new to all this allergy stuff. ?
Kristin 09.09.2016
I usually mention how I modify a cheesy dish for him but forgot this time! I just scoop out a portion for him before adding the parmesan cheese. :)
Liz 09.09.2016
Ah, ok thanks! I mean, I was hoping you were going to rock my world with something about how Parmesan has different proteins or something, but such is life, right?! :)
Kristin 09.10.2016
I know – I wish!! ?
Liz 09.12.2016
Ok eating this right now and it’s soooooo good! I need a little practice on keeping my noodles intact during cooking though ?
Erin 09.09.2016
OK! I have the Paderno spiralizer and have attempted sweet potato noodles (sweet…potoodles?) once and while it semi-worked…it was HARD. It was so hard to push it through the blade, and I felt like I needed to microwave them to soften them up. Did you experience this at all? This looks so delish!
Laura S 09.09.2016
I have the same problem! I’ve been wondering if I’m doing something wrong.
Kristin 09.09.2016
I *think* there are some varieties of sweet potatoes and/or yams (I know they’re not the same thing but for the recipes I use them in….they are,) that are harder than others. I believe I usually buy jewel yams which I’ve never had a problem spiralizing with my Paderno. Let me know if you’re trying a different variety of sweet potato/yam!
Erin 09.14.2016
Made this last night with orange yams I picked up at the store…WINNER! Way easier going through the spiralizer, and it was so good! Thanks! :)
nosogirl 09.09.2016
Thanks for this recipe. I will be trying it soon. I am planning/prepping for a Whole 30 come this Monday and, minus the cheese, this is a compliant meal! Yay!
Kristin 09.09.2016
Good luck! I hope to do one some day!
Shirley 09.09.2016
Just bought my spiralizer from your suggested one, and this is going to my first meal to make with it! Loving the colors!
Jen 09.09.2016
Thanks for saving my butt! I was trying to figure out what I was going to make my husband and I for lunch today – this is it! Simple but delicious looking – and I have had such an easy time adapting your recipes to paleo because they’re already gluten free and have very little dairy (I’ll just leave the cheese off)! Thanks for the inspiration!
Kristin 09.09.2016
You bet, Jen, I hope you guys love it!
Julie 09.09.2016
When I read your comment about the cinnamon rolls from SF, I thought to myself, “I must have missed the post about her trip to San Fran…” Bahaha LOVE that you had them flown in! Talk about a pregnancy craving satisfied! :D
Kristin 09.09.2016
Truly a low/high moment for me ?
Kelli @ Hungry Hobby 09.09.2016
LOVE THIS! I think this would be the only way I can get Mr. Hungry to eat a Sweet Potato.
Kyra 09.09.2016
Looks like an awesome recipe! How many days do you think leftovers would keep in the fridge? I think this might make a great meal prep for lunches throughout the week.
Kristin 09.09.2016
Yes! The leftovers reheat really well! The noodles will fall apart slightly, but the taste is the same.
Sarah 09.09.2016
I just got my Inspiralizer in the mail two days ago. This meal is happening next week. Thanks for sharing!
Kristin 09.09.2016
Yay! So exciting – I hope you love it!
Jodie 09.09.2016
Roden and Fields Reverse! I used it after my tiny lemon drop was born and left me with brown spots! I don’t sell it, I just buy it and use it religiously! You will be amazed! Worth every penny and your skin will feel amazing!!
Kristin 09.09.2016
I actually *just* heard about that product yesterday! I had this condition on my nose when I was pregnant with my first and it went away pretty quickly after he was born, but if that isn’t the case with this one I’ll definitely look more into it. Thanks for the tip!