Regular Foods · Dinner · by Mara
Mara's Garlic-Parmesan Sausage & Broccoli
Air-Fryer Apple-Gouda Chicken Sausage and Broccoli
A fast, familiar meat-and-vegetable meal prep with sweet-savory chicken sausage, deeply browned broccoli, and a light cheesy finish. The garlic-Parmesan seasoning and sausage make this a sodium-forward meal, so measure the Wing Dust rather than pouring freely. This is a Regular Foods recipe because broccoli stems and sausage casing can be firm; cut both into manageable bites, chew thoroughly, and treat the portion as a reference rather than an amount you must finish.
- Total time
- 20 min
- Yield
- 4 meal-prep portions
- Serving
- 1 container: 1 1/2 sausage links, 1 cup broccoli, and about 1/6 cup cheese
- Texture
- Browned sausage coins with crisp-edged broccoli and melted shredded cheese
Ingredients
- 6 Amylu Gluten Free Apple & Gouda Cheese Chicken Sausage links, fully cooked
- 1 bag frozen broccoli florets, about 4 cups
- 1 teaspoon Kosmos Q Garlic Parm Wing Dust
- 2/3 cup shredded Mexican-style cheese blend
- Nonstick cooking spray
Directions
- 1
Heat the air fryer to 380°F / 193°C. For a darker finish, use up to 400°F / 204°C if your model does not scorch broccoli at that temperature.
- 2
Place the frozen broccoli in the basket, lightly coat it with nonstick spray, and toss with 1 teaspoon Kosmos Q Garlic Parm Wing Dust. Keep the broccoli in as close to a single layer as your basket allows; cook in two batches if needed rather than packing it tightly.
- 3
Plan on 6 to 10 minutes total cooking time. Air-fry the broccoli until 4 minutes remain, then shake the basket well.
- 4
While the broccoli begins cooking, slice the fully cooked sausage links into even coins. Add all of the sausage to the basket for the final 4 minutes. Shake once more during those final minutes so the sausage browns on both cut faces and the broccoli cooks evenly.
- 5
Check that the broccoli is hot, browned at the edges, and tender enough for your preference. The precooked sausage must be steaming hot throughout; follow the package reheating directions if they require a specific endpoint.
- 6
Divide the mixture evenly among four shallow meal-prep containers. Each container should receive approximately 1 1/2 sausage links and 1 cup broccoli. Sprinkle each warm portion with one-quarter of the shredded cheese, approximately 2 tablespoons plus 2 teaspoons.
- 7
Leave the containers uncovered only until they stop steaming heavily, then refrigerate within 2 hours. Use within 3 to 4 days. Reheat one portion until steaming hot throughout, adding the cheese after reheating instead if you prefer a fresher finish.
PER SERVING
Nutrition
- Protein
- 28g
- Calories
- 280
- Carbs
- 10g
- Fat
- 13g
- Fiber
- 3g
- Sugar
- 8g
- Sodium
- 1050mg
Estimated per one-quarter batch from the owner's logged foods: 1 1/2 Amylu Apple & Gouda chicken sausage links, 1 cup frozen broccoli, and approximately 0.17 cup shredded Mexican-style cheese. One-quarter teaspoon Kosmos Q Garlic Parm Wing Dust is included per portion. Product formulations, seasoning quantity, cheese brand, broccoli bag size, and finished yield can change every displayed value. The sausage, seasoning, and cheese contain milk; check every package for current allergen information.
Source: Original owner-directed Order of the Little Feast meal-prep formula based on a supplied Baritastic nutrition screenshot. Brand and product information were checked against Amylu Foods and Kosmos Q product information on 2026-09-02.
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