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Sausage Peppers and Onions

Sausage Peppers and Onions

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6 cups yellow onions (~1½ large onions), peeled and sliced into rings

2 large bell peppers (4 cups) sliced (about ¼ inch thick), I used 1 red and 1 yellow bell pepper

1 (12-ounce) package, fully cooked reduced-fat chicken or turkey sausages (4 sausages), I used Trader Joe’s garlic herb chicken sausages, see shopping tips

Cooking spray

3 teaspoons olive oil, divided

¼ teaspoon dried oregano

¼ teaspoon dried basil

Salt and freshly ground black pepper, to taste

2 teaspoons fresh garlic, minced

1 tablespoon Balsamic vinegar


1. In a large microwave safe bowl, add the sliced onions and bell peppers. Cook on high in microwave for 8-10 minutes, until soft.

2. In the meantime, cut the 4 sausages into thin slices, about ¼ inch thick. Coat a large, nonstick pan with cooking spray. Add the sausage slices and cook until slightly browned, about 5 minutes. Stir often. Remove sausages to a plate.

3. In the same pan, coat again with cooking spray. Add 2 teaspoons olive oil. Add the cooked onions and bell peppers, oregano, basil, a little salt and pepper. Cook over medium-high heat, stirring often, until the vegetables are soft and slightly caramelized, about 10 minutes. If the pan gets too dry, add 1 more teaspoon of olive oil and 2 tablespoons of water. Add the garlic and cook, stirring, until fragrant and soft, 1 minute. Return the sausages to the pan.  Add 1 tablespoon balsamic vinegar. Mix everything together and continue to cook, stirring, until warmed through and well blended, about 2 minutes.

4. Arrange the sausages, peppers and onions on a platter.

5. Serve with mustard on the side and toasted bread or rolls, if desired.

Makes 4 main course servings. Each serving 1¼ cup.
Make 6-8 appetizer servings

WW SP: 6

WW PP: 8

SKINNY FACTS: for 1 serving (1¼ cups) (based on using Trader Joe’s sausages)
293 calories, 13g fat, 2g sat. fat, 65mg chol, 21g prot, 31g carbs, 6g fiber, 593mg sodium, 6g sugar
253 calories, 2g sat. fat, 0g sugar, 20g protein

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