If you think comfort food can’t be healthy, you need to try this sausage and peppers recipe.
As the summer breeze begins to get chilly, we’ve been thinking it’s time to hit the grocery store and salvage the last of those sweet bell peppers summer gave us. With peppers in hand, we are ready to make this fresh, warm, delicious comfort food. The sweet peppers combined with the tomato sauce balance out the rich sausages, and create harmony in every bite.Now, here are a few things to know before we can kick off fall with today’s recipe.
What Goes Well With Sausage and Peppers?
Normally, hot dog buns would be the perfect companions of sausages. However, they are not the healthiest choice, and not the friendliest option for many dieters. So here are some healthy alternatives to pair with sausage and peppers:
- Potatoes: we recommend simple smashed potatoes or roasted sweet potatoes. Both offer another level of flavor and texture that would work beautifully with the sausage and peppers.
- Salads: For a hearty recipe like sausage and peppers, we suggest adding a simple salad for some freshness. A healthy broccoli salad to add more vegetables, or a lovely fresh fruit salad for dessert, would be perfect to complete your meal.
- Whole wheat pasta: the tomato sauce from sausage and peppers should go well with almost any pasta. However, we do recommend whole wheat pasta because it contains lots of fiber, protein, iron, magnesium, and other minerals, making it healthier than your regular pasta.
How Many Calories Are in Sausage and Peppers?
There are 401 calories and 17 grams of carbohydrates in our sausage and peppers recipe.
Do keep in mind that adding side dishes will raise the calorie content of the whole meal. If you are going to have side dishes, make sure the overall count falls somewhere around 600-700 calories per meal.
Is This Sausage and Peppers Recipe Healthy?
Yes, this recipe is relatively healthy.
Being low-carb, high-fat, and packed with vegetables, the recipe might be beneficial to Keto dieters. To make this recipe even healthier, we recommend using italian turkey sausages. We use pork for today’s recipe as it is more readily available in the store.
Turkey meat, or poultry meat in general, is better for your health as it is less fatty, and high in vitamin B and many other minerals. Plus, it has a high protein content, which can help promote feelings of fullness. This can be beneficial if you’re on a weight loss program. You can check out this article to learn more about turkey and poultry meat and how they affect human health.
What if you can’t find italian turkey sausages? Opt for lean sausages with less fat if you can. Otherwise just pick your favorite type of italian sausages. Before we begin cooking, here’s another tip:
How Do You Know If Sausages Are Done?
Generally, a sausage medium link would take about 15 – 20 minutes to cook in a frying pan. In order to cook the sausage evenly on both sides, you will have to keep a close eye and turn them over frequently. Cooked sausages should have a nice, even, golden brown crust on the outside, and a paler color on the inside. When you cut into the sausages, you should expect clear juice coming out of them. There should not be any pink juices or blood.
As for today’s recipe, we will be cooking them twice: once frying and once simmering with the sauce, so undercooked sausages shouldn’t be an issue.
That being said, having a probe thermometer around to check for internal temperature would be the best way to ensure food safety. The perfect temperature for a cooked sausage link should fall around 160 to 165 degrees Fahrenheit.
Enough about that, let’s just start cooking!
Sausage and Peppers Recipe
- 2 tbsp olive oil divided
- 12 oz Italian pork sausage 3 links, raw
- 4 tsp garlic 4 cloves, minced
- 5.3 oz onion 1 medium, sliced
- 15.9 oz bell pepper 3 medium, sliced
- 1 cup tomato puree
- 1 tsp dried oregano
- 1/2 tsp chili powder optional
- In a pan, heat 1 tbsp olive oil over medium heat. Add sausages and cook for about 15 minutes or until brown on both sides, turning occasionally. Once cooked, remove to a plate and leave to cool.
- Once the sausages are cool enough to handle, place on a cutting board and cut into chunks.
- In the same pan, add oil, garlic, onions, peppers, and cook on medium-low heat, about 5 minutes.
- Add tomato puree, oregano, and chili powder, and return the sausages to the pan. Stir to distribute the ingredients evenly. Cover, turn the heat up to high and bring to a boil. Once boiling, turn the heat down to a gentle simmer and cook for 20 minutes or until the vegetables are softened.
- Transfer to a deep dish or bowl and serve hot.
We wouldn’t recommend adding extra salt as the sausages can be very salty. Instead, simmering will draw out salt from the sausages and season the sauce. However, you should check the sauce for seasoning and adjust to your liking.