Skinny Italian Sausage Sheet Pan Supper for Two

WW Recipe of the Day: Skinny Italian Sausage Sub Sheet Pan Supper for Two
(247 calories | 7 5 5 myWW *SmartPoints value per serving)

Driving across country I became more than familiar with Subway sandwiches and salads. They are at so many gas stations and rest areas. Back home I rarely go however they are a healthy lifesaver when traveling.

Here’s my skinny sheet pan rendition, substituting turkey sausage for the salami. It’s an easy, healthy way to produce a satisfying dinner at home with all the flavors of your favorite sausage sub. 

Chicken sausage with garbanzo beans, onions, peppers and tomatoes on white plate.

Skinny Sheet Pan Sausage Subway Dinner

With the basics in the oven, you can play with toppings and light side dishes that will be tastier than any store bought meal.

How Many Calories and WW Points in this Easy Healthy Italian Sausage Sheet Pan Meal?

According to my calculations, each serving has 247 calories and:

7 *SmartPoints (Green plan)
5 *SmartPoints (Blue plan)
5 *SmartPoints (Purple plan)
6 *PointsPlus (Old plan)

Curious about Weight Watchers new myWW Green, Blue and Purple plans? Watch this short video to learn more:

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How to Make Sheet Pan Italian Sausage Sub Meal Step-by-Step

Step 1: Gather and prepare all ingredients.

Two sausage links and cherry tomatoes on plate near red onion and red pepper on cutting board.

Chicken sausage, cherry tomatoes, red pepper and red onion

Step 2: Heat the oven to 375F degrees.

Step 3: In a large bowl whisk together the garlic, lemon juice, zest, vinegar, olive oil and oregano.

Lemon juice, zest, garlic, vinegar, olive oil and oregano mixture in small white bowl.

Mixing the marinade

Add the tomatoes, beans, onion and pepper and stir to coat with the vinaigrette.

Step 4: Place the veggies and sausage on a foil-lined pan and spray with nonstick cooking spray. Season the top generously with fresh pepper.

Sausages, red onion, chickpeas, red pepper and cherry tomatoes on foil-lined baking dish.

Preparing to bake on foil-line pan

Step 5: Bake for 30 minutes, or until the mixture is slightly browned and bubbly.

Step 6: Divide the mixture between two plates and serve hot.

Italian Sausage Subway Copycat supper on white plate.

Copycat Subway SheetPan Supper

Recipe Notes

Sausages usually have a lot of salt as do garnishes like parmesan cheese and catsup so avoid using salt to season the tray before baking.

If you use uncooked sausages, pop them in the oven 20 minutes before adding the vegetables. Use your favorite meat and brand of sausage. Pork, turkey, chicken, or any combo of ingredients will work. Just be sure to adjust your WW points accordingly if it’s a concern.

If the sausages get brown before the veggies are soft enough, use tongs to turn them over while the veggies finish cooking.

If you do feel like an old fashioned sub, then use buns to serve the sausages on with the veggies on and around the plate. Divine!

Other vegetables like cauliflower or zucchini can be roasted along with the veggies for a slightly unorthodox sub.

Skinny Subway Supper Serving Suggestions

While the dinner bakes, set out the sides and toppings which can include mustard, catsup, a dish of marinara sauce for dipping, shredded parmesan, and pepperoncini.

Bread rounds or croutons would also be good here.

Serve a simple green salad alongside and some skinny fruit sorbet for dessert.

Jar of marinara sauce near shaved parmesan cheese on small white plate.

Shaved Parmesan and marinara sauce

 

Ways to Use Leftovers from Your Skinny Sheet Pan Sausage Supper

Toss any remaining sub supper leftovers with a few chopped lettuce leaves for a quick deli salad. Add a few of the above garnishes to dress it up. Leftovers will keep several days in a covered container in the fridge.

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Skinny Italian Sausage “Subway” Sheet Pan Supper for Two

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If you use uncooked sausages, pop them in the oven 20 minutes before adding the vegetables. Use your favorite meat and brand of sausage. Pork, turkey, chicken, or any combo of ingredients will work. Just be sure to adjust your WW points accordingly if it's a concern. Other vegetables like cauliflower or zucchini can be roasted along with the veggies for a slightly unorthodox sub.
Course Main Course
Cuisine American
Keyword copycat subway, homemade subway
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2
Calories 247kcal

Ingredients

  • 2 garlic cloves, chopped
  • Juice of 1 lemon, plus the zest
  • 1 tablespoon wine vinegar
  • 2 teaspoons olive oil
  • 1/2 teaspoon dried oregano
  • 1 cup cherry tomato halves
  • 1/2 cup cooked garbanzo beans, drained
  • 1/2 red onion, peeled and cut into chunks
  • 1/2 large red bell pepper, seeded and cut into 1-inch chunks
  • 2 fully cooked chicken or turkey sausage links
  • Freshly ground black pepper

Instructions

  • Heat the oven to 375F degrees.
  • In a large bowl whisk together the garlic, lemon juice, zest, vinegar, olive oil and oregano.
  • Add the tomatoes, beans, onion and pepper and stir to coat with the vinaigrette.
  • Place the veggies and sausage on a foil-lined pan and spray with nonstick cooking spray. Season the top generously with fresh pepper.
  • Bake for 30 minutes, or until the mixture is slightly browned and bubbly.
  • Divide the mixture between two plates and serve hot.

Notes

Sausages usually have a lot of salt, as do garnishes like parmesan cheese and catsup, so avoid using salt to season the tray before baking.

If the sausages get brown before the veggies are soft enough, use tongs to turn them over while the veggies finish cooking.

If you do feel like an old-fashioned sub, then use light buns to serve the sausages on with the veggies on and around the plate. Divine!

7 *SmartPoints (Green plan)

5 *SmartPoints (Blue plan)

5 *SmartPoints (Purple plan)

6 *PointsPlus (Old plan)

Nutrition

Serving: 1/2 recipe | Calories: 247kcal | Carbohydrates: 16.9g | Protein: 15.9g | Fat: 13.2g | Fiber: 3.1g

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan’s ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

More Easy Healthy Sausage Recipes for Weight Watchers:

Hallie HarronOriginally from the San Francisco Bay Area, Hallie is a chef-teacher who eventually found her way to Provence, France, where she gave food and wine tours of the region.

In addition to writing more than a dozen cookbooks, she has also been teaching both professional and recreational cooking classes since 1978.

Hallie looks forward to sharing some of her favorite easy, healthy recipes with you here on Simple Nourished Living.

More articles and recipes by Hallie Harron

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