Back-to-Busy Meal Plan: Cajun-Style Sheet Pan Chicken Sausage (+ Leftover Mediterranean Salad)

Note: The Back-to-Busy Meal Plan includes five days of dinners, as well as five next-day lunch recipes that use up leftovers from the night before. Make sure to read both recipes ahead of time to avoid throwing away essential ingredients. 

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Sheet pan meals are ideal for busy families because they make dinner prep easy, 

Dinner: Cajun-Style Sheet Pan Chicken Sausage

Yield: 4 servings
Active Time: 10 minutes
Total Time: 20 minutes

Ingredients:

2 8.5 oz bags pre-cooked white rice 
3 tablespoons olive oil, divided
¾ teaspoon garlic powder
¼ teaspoon paprika
Salt to taste 
2 cups chicken sausage*
2 ears of corn, sliced into 1-inch rounds*
1 cup sliced bell peppers*
1 cup whole cherry tomatoes
2 ½ tablespoons mayonnaise
2 ½ tablespoons Greek yogurt
1-1 ½ teaspoons lemon juice
Pinch of garlic powder 
Pinch of paprika
Salt to taste

Optional garnishes: Fresh lemon wedges, chopped fresh parsley 

*Prepared during Sunday Meal Prep

Instructions:

Preheat the oven to 450° F and set a rack in the middle.

In a large mixing bowl, empty out the rice, breaking up the clumps with your fingers. Add 2 tablespoons of oil, garlic powder, paprika, and a good pinch of salt. Stir to coat fully.

Line a sheet tray with parchment paper. Add the seasoned rice and spread it out evenly. In the same mixing bowl, add the chicken sausage pieces, corn rounds, bell pepper slices, and cherry tomatoes. Drizzle with a tablespoon of olive oil and a pinch each of salt, paprika, and garlic powder. Stir and spread out over the rice, nestling the ingredients into the rice a bit.

Roast for 12-18 minutes, until everything is warmed through and starting to brown. If the rice crisps too quickly, reduce the oven to 425° F halfway through cooking.

While the tray is in the oven, make the sauce. Add all ingredients to a small mixing bowl and stir well to combine fully. 

Serve warm with lemon wedges, chopped parsley, and the sauce on the side.

Recipe credit: Aubrey Devin

Next-Day Lunch: Mediterranean Chicken Sausage Salad

Yield: 4 servings
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients:

2 cups chicken sausage*
2 cups couscous*
1 10 oz pouch chickpeas, drained and rinsed 
¾ cup cherry tomatoes, halved
1 cup prepped sliced bell peppers
4 ounces mozzarella perlini or ciliegine balls 
½ cup olives (your favorite type or a mix)
Small handful of fresh basil, chopped
3 tablespoons olive oil
1 tablespoon red wine vinegar
½ teaspoon dijon mustard
½ teaspoon honey 
Pinch of garlic powder 
Pinch of oregano
Salt and pepper to taste

*Prepared during Sunday Meal Prep

Instructions:

In a large bowl, add all the salad ingredients and give it a good toss to combine. Refrigerate overnight until you’re ready for lunch the next day.

In a small bowl, whisk all dressing ingredients together. Pack and refrigerate until you’re ready to dress the salad. 

When you’re ready to eat, add the dressing to the salad. Add extra salad greens or arugula if you’d like more bulk.

Recipe credit: Aubrey Devin