Joy Bauer’s Sausage, Peppers and Onions Recipe Is a Total Game Changer
This lightened-up classic delivers big, bold Italian flavor for under 200 calories a serving
If you’re a fan of Joy Bauer recipes, you already know that healthy eating doesn’t have to mean sacrificing flavor. This lightened-up Sausage and Peppers dish is a perfect example—delivering all the comfort of the Italian-American classic at just 160 calories per serving. Loaded with colorful bell peppers, caramelized onions, and savory turkey or chicken sausage simmered in a quick tomato sauce, it’s a satisfying weeknight dinner that comes together in under an hour. Here’s everything you need to make it at home.
Ingredients
- 1/2 pound Italian turkey or chicken sausage
- 1 1/2 red, yellow, or orange bell peppers, sliced
- 1 large yellow onion, sliced
- 1/4 tsp. Italian seasoning or dried oregano
- 2 to 4 Tbs. chopped fresh basil leaves
- 1/4 tsp. garlic powder
- 1/4 cup reduced-sodium chicken broth
- 1 Tbs. tomato paste
- 1/2 of a (15 oz. can) diced tomatoes with liquid
- Salt and black pepper to taste
- Red pepper flakes, optional
- Chopped fresh parsley for garnish, optional
Instructions
PrintLiberally coat a large and wide skillet with nonstick oil spray and warm over medium-high heat. Add the sausage and cook until browned on all sides and firm enough to slice but not fully cooked
through. Remove from the pan and slice the sausages into 1⁄4-inch rounds. Add back to the pan and cook for another minute or so to sear the insides. Transfer to a plate, cover, and set aside.
Reapply oil spray to skillet and add bell peppers and onions. Cook for 8–10 min., until they’re slightly browned and starting to caramelize. Add Italian seasoning, basil and garlic and cook, stirring, for another minute.
Add the broth, tomato paste and diced tomatoes with their liquid.
Bring to a boil, then reduce the heat to low and add the sausage. Simmer for about 15 minutes, until the sauce thickens. Season with salt, black pepper and red pepper flakes to taste. Transfer to a serving plate and garnish with parsley, if desired.
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