Sausage & Pepper Medley


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.

Prep Time:
40 mins
Total Time:
40 mins
9 cups


  • 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

  • 1 ½ teaspoons dried Italian seasoning, crushed

  • ¼ teaspoon crushed red pepper (Optional)

  • ¼ cup shredded Parmesan cheese (1 ounce)


  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 Facts (per serving)

204 Calories
11g Fat
11g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 204
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 7g
Protein 16g 32%
Total Fat 11g 14%
Saturated Fat 3g 14%
Cholesterol 50mg 17%
Vitamin A 2778IU 56%
Vitamin C 158mg 175%
Folate 20mcg 5%
Sodium 691mg 30%
Calcium 71mg 5%
Iron 1mg 4%
Magnesium 15mg 4%
Potassium 217mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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