RecipeItalian-Style Sausage, Peppers, and Onions

Nutrition Facts
Amount per Serving
  • Calories: 160
  • Protein: 13 g
  • Total Fat: 5 g
    • Unsaturated Fat: 3.5 g
    • Saturated Fat: 1.5 g
  • Cholesterol: 60 mg
  • Total Carbohydrate: 12 g
  • Sugar: 6 g
    • Natural Sugar: 6 g
    • Added Sugar: 0 g
  • Dietary Fiber: 3 g
  • Sodium: 770 mg

Every Bauer family party requires a hearty and saucy comfort food dish. This recipe is one that my crew always looks forward to when we gather to celebrate a birthday, anniversary, or other significant milestone. I like to put it out in a big skillet on the table and let everyone help themselves. It’s organized chaos while everyone digs into the Italian classic (sometimes to make a heaping hero sandwich, as shown). As they fill their stomachs and the yummy skillet quickly empties, my heart fills with joy.

You can use whatever lean poultry sausages you like, and with so many outstanding options available, you’re sure to find a winner. You can also speed up the process by opting for already cooked sausages, so they just have to be warmed. After the sausages are initially cooked and cut into slices, I like to quickly sear the small, bite-size pieces on the hot pan to sop up the mouthwatering flavors and intensify the overall taste. Then you’re ready to build the rest.

The dish (without the bun) is low-carb and packed with protein and fiber, which makes it especially good for people looking to manage their blood sugar or cut carbs.

This recipe comes from my new book, Joy Bauer’s Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes 4 servings
Ingredients:

• 1 pound Italian turkey or chicken sausage
• 3 red, yellow, or orange bell peppers, sliced
• 2 large yellow onions, sliced
• ½ teaspoon Italian seasoning or dried oregano
• ¼ to ½ cup chopped fresh basil leaves
• ½ teaspoon garlic powder
• ½ cup reduced-sodium chicken broth
• 2 tablespoons tomato paste
• 1 can (14.5 ounces) diced tomatoes with liquid
• Salt and black pepper to taste
• Red pepper flakes (optional)
• Chopped fresh parsley for garnish (optional)

Preparation:

Liberally coat a large and wide skillet with nonstick oil spray and warm over medium-high heat. Add the sausage and cook until browned on all sides and firm enough to slice but not fully cooked through. Remove from the pan and slice the sausages into ¼-inch rounds. Add back to the pan and cook for another minute or so to sear the insides. Transfer to a plate, cover, and set aside.

Reapply oil spray to the skillet and add the bell peppers and onions. Cook for 8 to 10 minutes, until they’re slightly browned and starting to caramelize. Add the Italian seasoning (or oregano), basil, and garlic and cook, stirring, for another minute.

Add the broth, tomato paste, and diced tomatoes with their liquid. Bring to a boil, then reduce the heat to low and add the sausage. Simmer for about 15 minutes, until the sauce thickens. Season with salt, black pepper, and red pepper flakes to taste. Transfer to a serving plate and garnish with parsley, if desired. This is equally delicious on its own or stuffed into a crusty, whole-grain roll and enjoyed as a hero!

Try my Loaded Bell Pepper Nachos.