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–+ servings

Sausage Peppers and Onions

Meal Prep Made
Slowly cooking the colorful peppers, onions, and garlic will make this dish even more flavorful. Grilling the sausage until it is fully cooked and a golden brown will add an additional layer of flavor. Or you can pan fry the sausages in slices and serve w/o the bun with a side salad for less carbs and more vegetables. Approximate cost per serving is 1.27 w/o the bun.
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Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Italian
Servings 4
Calories 480 kcal
Avg Cost Per Serving $1.27
Avg Recipe Cost $5.81

Equipment

Ingredients
  

  • 2 Tbsp Olive Oil
  • 4 Links Italian Sausage
  • 1 Green Bell Pepper
  • 1 Red Bell Pepper
  • 1 Clove Garlic
  • 1 Large Onion
  • 1 Tbsp Balsamic Vinegar

Instructions
 

  • Heat 1 Tbsp of olive oil in the frying pan over medium low
    2 Tbsp Olive Oil
  • Slice the onion and peppers
    1 Green Bell Pepper, 1 Red Bell Pepper, 1 Large Onion
  • Add the onions and peppers to the frying pan
    1 Green Bell Pepper, 1 Red Bell Pepper, 1 Large Onion
  • Slow cook them in the frying pan until they are glistening
  • Chop and add the garlic to the pan
    1 Clove Garlic
  • Once the garlic is glistening remove all the vegetables from the pan and set aside
  • Add the other tablespoon of olive oil to the empty pan and turn the heat to medium
  • Add the sausage links to the pan and cook until they reach a minimum of 160 degrees F.
    4 Links Italian Sausage
  • If you want you can slice the sausages to serve w/o a bun
  • Confirm the temperature with your thermometer to make sure it is above 165 degrees F
    1 Tbsp Balsamic Vinegar
  • Add the vegetables back into the pan
  • You can finish the dish by adding the balsamic vinegar and cooking for 3-5 minutes more
  • You may serve the sliced sausage dish with a side salad, or if you want to take this dish to work add a mason jar salad

Video

Notes

Use hot or sweet sausage 
Other colors of peppers are optional
The above nutrients are calculated without the bun. If you add the bun you will need to calculate an additional 145 calories. 
If you are looking to cut some additional fat and calories substitute the pork sausages for an Italian chicken sausage. You may be able to justify having that bun after all According to nutriionix.com the following is the nutritional breakdown on the chicken sausage link. 
  • link (75g )
  • Calories from Fat 70. Calories 147.
  • 12% Total Fat 7.8g.
  • 9% Saturated Fat 1.7g.
  • 23% Cholesterol 69mg.
  • 21% Sodium 499mg.
  • 6% Potassium 224mg.
  • 0% Total Carbohydrates 0g.

Nutrition

Serving: 1gCalories: 480kcalCarbohydrates: 7gProtein: 17gFat: 42gSaturated Fat: 14gPolyunsaturated Fat: 5gMonounsaturated Fat: 21gCholesterol: 85mgSodium: 823mgPotassium: 446mgFiber: 2gSugar: 4gVitamin A: 1042IUVitamin C: 66mgCalcium: 34mgIron: 2mg
Keyword budget, easy, protein
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