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Sausage & peppers (as we called it growing up) was another staple in the Cospito household (that’s my maiden name. Italian enough?).
Whenever we had an event or a party, my Mom would make a huge tray of sausage & peppers (with mushrooms. we always added mushrooms to our sausage & peppers.) and we would eat it on big white hoagie rolls.
And man, oh, man did I love this meal! (Side note: when I was a little girl my family would call me sausage because I liked eating sausage so much. And for some reason I thought that might be interesting enough to share with you…anyhow).
I still love this meal. So I wanted to show you guys how I lighten it up and keep it aligned with my clean & delicious ways.
The first thing to go were the rolls. Instead of the big old processed white fluffy rolls, I serve this over spaghetti squash. Not only is it delish, but its an easy way to add another veggie to the meal (because really, can we ever get enough veggies?!).
I also like to use pre-cooked organic turkey or chicken sausage. They are leaner than a more traditional link sausage and super quick and convenient to cook up. Plus they come in lots of different flavors so its easy to change it up a bit just by choosing a different flavor sausage.
And I always make sure the veggie to meat rate ratio is at least doubled in favor of the veggies.
These simple little changes are all it takes to make sausage and peppers a meal that works perfectly with my clean & delicious style.
Clean Eating Sausage, Peppers & Onions
Yield: Serves 4-6
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Ingredients:
- 4 pre-cooked, organic chicken sausage, sliced
- 1 tbsp. extra virgin olive oil
- 1 large onion
- 3 bell peppers (I like to use 3 different colors)
- 2 cloves garlic, chopped
- 8 oz. white or Cremini mushrooms, sliced
- 1 tbsp. Italian seasoning
- 1 tsp. garlic powder
- 1 15 oz. can low sodium, diced tomatoes
- ½ cup, low sodium, organic chicken broth
- Salt and pepper to taste
Directions:
Heat 1 tsp. of extra virgin olive oil in a large non-stick skillet over a medium high heat. Add in sausage and cook on each side for 2-4 minutes or until sausage is browned. Remove from the pan and set aside.
Add the remaining oil in to the pan (2 tsp.) along with the onions, peppers, garlic, and mushrooms. Season with salt and pepper and give it all a good mix. Allow veggies to cook for about 10 minutes or until tender.
Add the sausage back into the pan along with the Italian seasoning, garlic powder, diced tomatoes and chicken broth simmer for another 5-10 minutes depending on how tender you like your veggies. I like mine al dente – so I usually just let this cook until everything is heated through.
Enjoy!
Serves 4.
Nutrients per 1/4th of recipe: Calories: 265; Total Fat: 9.8g; Saturated Fat: 2g; Cholesterol: 0mg; Carbohydrate: 65g; Dietary Fiber: 4.8g; Sugars: 9.2g; Protein: 19g
Thanks Dani – I needed this version too! I am a little derailed lately so I am hoping this will put me back on track. Your recipes have become my classics.
Hi Patricia! I have been a little derailed too – but with back to school schedules and the end of Summer playtime I am recommitting to my eating and food prep:)
I made this yesterday and my boyfriend and absolutely LOVE it!! Which is definetly no shocker since we love every single recipe you post. We made this over some gluten free penne pasta and ate the left overs for lunch today. Needless to say there is nothing left of the meal.. Will make this again I’m sure within a week or two.
Thank you for posting such awesome recipes Dani! You have truly changed the way we eat FOREVER!
Isn’t is just so good (and so easy!)? So glad you guys enjoyed it!!
Every Sunday a small group of about 18-20 people gather to share meals, worship and pray. I would love to provide several of your recipes, especially this one. But I am unsure how I can make this ahead of time, and take it to our meetings?
Also, how can I make the recipe larger, to feed several people?
This dish would be easy to make a head – I would x the ingredients by 4 or 5 to feed the crowd, then cook it all up in a big pan or pot and transfer to a baking dish. Then when it’s party time – pop it in the oven around 350 and heat until it is warmed through.
Excellent.. Added zucchini and squash so good. Next time will try adding sweet potatoes.
yum!
I made this on Friday and it was delicious! I have leftovers for lunch today and I’m watching the clock. 🙂 I served it over zucchini noodles – will definitely make this again! Thanks for sharing!
Hi Dani,
This recipe sounds yummy. I am diabetic and would like to know how can I reduce the amount of carbohydrates in this recipe.
Came out great & tried it with zoodles
thank u
Awesome! I love that you made it with zoodles 🙂