Italian · Lunch · Dinner
Sausage and Peppers
Juicy Italian chicken sausages browned and simmered with sweet, colourful bell peppers and soft golden onions, finished with garlic, oregano and a hint of chili. A lighter take on the Italian-American street-fair classic, great on its own or tucked into a whole wheat roll.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Serves
- 4
Calories come from: Carbs 19% · Fat 51% · Protein 30%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 5 links (about 450 g)Italian-style chicken sausage links, raw
- 1 tbsp14 gOlive oil
- 2 medium240 gRed bell peppers
- 1 medium120 gGreen bell pepper
- 1 medium120 gYellow bell pepper
- 2 medium220 gOnions
- 4 cloves12 gGarlic
- 1 tspDried oregano
- 1/2 tspRed pepper flakes
- 1/4 tspBlack pepper, ground
- 1/4 cup60 gWater
- a small handful5 gFresh basil leaves (optional)
- 4 rolls280 gWhole wheat hoagie rolls (optional)
Steps
- 1
Slice the bell peppers into thin strips, discarding the seeds and stems.
- 2
Halve the onions and slice them into thin half-moons.
- 3
Thinly slice the garlic.
- 4
Heat half the olive oil in a large skillet over medium heat.
- 5
Add the sausage links and brown on all sides, turning often, for about 8 minutes, then move them to a plate.
- 6
Add the remaining oil, the onions and the peppers to the same pan.
- 7
Cook, stirring now and then, for 10 to 12 minutes until soft and lightly golden.
- 8
Stir in the garlic, oregano, red pepper flakes and black pepper and cook for 1 minute until fragrant.
- 9
Cut the browned sausages into thick diagonal slices.
- 10
Return the sausage to the pan, pour in the water and scrape up any browned bits.
- 11
Cover and simmer for 8 to 10 minutes, until the sausage is cooked through to 74 °C / 165 °F in the centre.
- 12
Taste and adjust the seasoning; the sausage is already salty, so extra salt is rarely needed.
- 13
Tear over the basil, if using, and serve as is or spooned into split whole wheat rolls.
Swaps, storage and make-ahead
Swaps
- Use plant-based Italian-style sausages instead of chicken sausage and serve without rolls or on rolls labelled vegan for a vegan version.
- Serve over brown rice or cauliflower rice instead of whole wheat hoagie rolls for a lighter, bread-free plate.
- Swap the hoagie rolls for rolls labelled gluten-free and choose a chicken sausage labelled gluten-free to make the whole dish gluten-free.
- Use fresh parsley instead of basil if that's what you have on hand.
Storage
Refrigerate leftover sausage and peppers in a covered container within 2 hours and eat within 3 to 4 days, reheating until steaming hot. Store rolls separately at room temperature so they don't go soggy.
Make ahead
Slice the peppers, onions and garlic up to 2 days ahead and keep them covered in the fridge. You can also cook the whole dish a day ahead and reheat it in a skillet until steaming hot before filling the rolls.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Sausage and Peppers in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: Gluten
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (310 g) | Per 100 g | |
|---|---|---|
| Calories | 306 kcal | 99 kcal |
| Protein | 24.1 g | 7.8 g |
| Carbohydrates | 14.7 g | 4.7 g |
| of which sugars | 5.6 g | 1.8 g |
| Fiber | 3.3 g | 1.1 g |
| Fat | 17.7 g | 5.7 g |
| of which saturated | 3.9 g | 1.3 g |
| Sodium | 801 mg | 258 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
