Living a tasteful life

Tuesday, January 6, 2015

Chicken Sausage & Peppers

In light of the New Year and the healthy eating kick that most everyone is on, (at least for a little while anyway) I thought I would share a healthy recipe that requires minimal effort.  I feel like the past couple of months I haven't been very disciplined when it comes to what's on my dinner plate. Well it's a new year and wiser eating habits are on the brain. With that being said, I would like to share a recipe that's easy on the waistline and the taste buds. 

I was trying to think back to all of the recipes that I use to make in the past that were simple and healthy, and I remembered this one. It's low carb, has protein, provides a dose of veggies and it brightens up the plate.

Start by heating olive oil in a large skillet over low heat and sauté some minced garlic. While the garlic is cooking, start prepping the veggies. Cut the bell peppers open and remove seeds and pith. Slice the peppers and onions so they are long in length. Place fresh mushrooms in a strainer, rinse and let drain.  Once the garlic has cooked until fragrant, add the peppers and onions and sauté.  After cooking the veggies for about 5 minutes adjust to medium heat and add in the fresh mushrooms.  Season the mixture with pepper, onion powder and low sodium soy sauce and continue to cook for about 10 minutes. (I omit salt from this recipe due to the sodium in the sausage and soy sauce.)
While the vegetables are sautéing, warm a skillet grill on medium heat and lightly coat the pan with olive oil spray. (an outdoor grill is great if you that option.) Cut each piece of sausage vertically into two pieces. Once the skillet is warm add the sausage and brown on each side. To add moisture to the sausage, add a small bit of water to the pan to create some steam and cover with a lid. Most chicken sausage is already fully cooked, so the goal is to create grill marks and a nice char. There are several varieties of chicken sausage to choose from and we have tried quite a few of them. I happen to like the Al Fresco brand with roasted peppers and asiago.  
Once the vegetables have sautéed down to your preference, ( I like mine to have a little crunch to them.) place them on the plate and top with the sausage.
This recipe is not rocket science by any means. My husband actually asked me why I was even bothering to post it. Well, I sometimes over think cooking when all I really want is something simple and fresh for dinner which is why I wanted to share this recipe. 

Chicken Sausage & Peppers
1 package of Al Fresco Roasted pepper Asiago chicken sausage (or brand of choice)
2 green bell peppers
1 red bell pepper
1 yellow bell pepper
1 onion
1 package of fresh mushrooms
2 tablespoons of minced garlic (or to taste)
1 teaspoon of pepper (or to taste)
1 teaspoon of onion powder (or to taste)
3 teaspoons of low sodium soy sauce (or to taste)
1.       Heat olive oil in a large skillet on low heat and sauté the minced garlic.
2.       Cut all of the bell peppers in half and remove the seeds and pith. Slice each pepper vertically so they are long in length.
3.       Cut the ends off of the onion, remove the skin and slice into long pieces as well.
4.       Place fresh mushrooms in a strainer, rinse with cold water and let drain.
5.       Add all bell peppers and onion to the skillet. Sauté for 5 minutes.
6.       Add in the fresh mushrooms to the veggie mixture.
7.       Season the vegetables with pepper, onion powder and low sodium soy sauce. Turn the heat up to medium, cover and continue to cook.
8.       While the veggies are cooking, coat a skillet grill with olive oil spray and warm on medium heat.
9.       Remove chicken sausage from packaging and slice in half vertically so that the sausage will lay flat in the pan.
10.   Grill the sausage for about 5 minutes on each side until they have a nice char and grill marks on them. Most chicken sausage is already cooked, so browning to add flavor is the key here. To add moisture to the sausage, add a few drops of water to create steam in the pan and cover keeping it moist.
11.   Plate the veggies and top with chicken sausage.



  1. Thanks for sharing this! We've cut out bread and dairy from our dinners and it's hard to finding recipes without either of those in them. This looks perfect! And I'm super jealous of all your Le Creuset cookware!
    Ally - Life as I know it

    1. No problem! We resort to this a lot for dinner when we are trying to cut back on carbs.

  2. I will certainly make this as well! Yum!


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