
Sausage and Peppers
The Sausage and Peppers delivers 18g protein and 262 calories per serving, keeping you lean while hitting daily protein. Four servings batch-prep quickly on the stovetop, making it a reliable rotate-in for busy training weeks. Use this as either a main course or protein-forward side to pad your evening macros.
Ingredients
- •Sausage, Chicken, Italian(340g)
- •Bell Pepper
- •Bell Pepper
- •Yellow Onion
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Red Wine(10g)
- •Garlic(10g)
- •1/2 teaspoon kosher salt
- •1/2 teaspoon dried basil
- •Oregano, Dried(3g)
- •1/4 teaspoon ground black pepper
- •Red pepper flakes(1g)
- •Optional For Serving: (Thinly Sliced Fresh Basil, Chopped Fresh Parsley, Freshly Grated Parmesan Cheese)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Slice the Italian chicken sausage into ½-inch rounds. Core and slice the bell peppers into 1-inch strips. Slice the onion into thick wedges. Mince the fresh garlic.
- 2Heat the olive oil in a large skillet over medium-high heat for 1 minute until shimmering.
- 3Add the sausage to the skillet and cook 5–7 minutes, stirring occasionally, until browned on both sides and internal temperature reaches 165°F. Transfer to a plate.
- 4Add the bell peppers and onion to the same skillet over medium-high heat and cook 6–8 minutes, stirring every 2 minutes, until the peppers begin to soften and edges show light browning.
- 5Return the sausage to the skillet. Add the minced garlic, red wine vinegar, dried oregano, and red pepper flakes. Stir to combine and cook 2–3 minutes over medium heat until fragrant and the peppers reach your desired tenderness.
- 6Divide the sausage and pepper mixture evenly into 4 airtight containers while hot. Let cool to room temperature before sealing and refrigerating.
- 7Store covered in the refrigerator for up to 4 days. Reheat in a skillet over medium heat for 3–4 minutes, stirring occasionally, until warmed through.
Nutrition — Per Serving
262
calories
18g
protein
15g
fat
- Carbohydrates
- 14g
- Saturated fat
- 2.3g
- Sodium
- 380 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~102g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Sausage and Peppers have per serving?
Each serving contains 18g of protein and 262 calories with 15g fat and 14g carbs. The macro ratio keeps carbs moderate while maintaining a decent protein-to-calorie ratio.
How long does Sausage and Peppers take to prep?
Quick prep time yields 4 servings per batch, allowing you to prepare several dinners in one stovetop session. The simplicity of the dish means fast cooking and minimal prep work upfront.
Is Sausage and Peppers good for fat loss?
At 262 calories per serving with 18g protein, this recipe fits into most fat loss cutting protocols without exceeding typical daily calorie targets. The vegetable content also provides volume and nutrients within a restricted calorie frame.
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