Sausage & Pepper Medley

Sausage & Pepper Medley

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From: Diabetic Living Magazine

Low in carbs and rich in Vitamin C, bell peppers add flavor as well as volume to this slightly spicy dish. For more heat, use hot turkey Italian sausage links rather than mild. Make it a sandwich by serving it inside a toasted bulky roll.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 4 uncooked turkey Italian sausage links (about 1 pound)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 medium red, green, and/or yellow bell peppers, seeded and cut into thin strips
  • 1 large onion, thinly sliced and separated into rings
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1½ teaspoons dried Italian seasoning, crushed
  • ¼ teaspoon crushed red pepper (optional)
  • ¼ cup shredded Parmesan cheese (1 ounce)

Preparation

  • Prep

  • Ready In

  1. Cook sausage links in a 12-inch nonstick skillet over medium heat for 5 to 8 minutes or until browned, turning frequently. Reduce heat to medium-low. Cover and cook for about 10 minutes more or until juices run clear. Transfer the sausage links to a cutting board. Thinly bias slice the sausage links; set aside.
  2. Add olive oil to the same skillet. Increase heat to medium. Add garlic and cook for 30 seconds. Add bell peppers and onion; cook for about 5 minutes or until crisp-tender, stirring occasionally.
  3. Add the sausage slices, undrained tomatoes, Italian seasoning, and, if desired, crushed red pepper to the skillet. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. To serve, sprinkle with Parmesan.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 204 calories; 11 g fat(3 g sat); 3 g fiber; 11 g carbohydrates; 16 g protein; 20 mcg folate; 50 mg cholesterol; 7 g sugars; 2,778 IU vitamin A; 158 mg vitamin C; 71 mg calcium; 1 mg iron; 691 mg sodium; 217 mg potassium
  • Nutrition Bonus: Vitamin C (263% daily value), Vitamin A (56% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 medium-fat protein, 2 vegetable

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