Sausage and Potatoes
This Sausage and Potatoes combination provides 7g protein and 229 calories per serving, working as either a side or light dinner. Four portions cook in one quick stovetop session, adding carbohydrate-rich prep to fuel your training week. Pair with a separate protein source to round out your macro requirements.
Ingredients
- •Vegetable oil(30g)
- •Turkey Breakfast Sausage
- •Potato, Yukon Gold(454g)
- •Bell Pepper
- •Bell Pepper
- •Yellow Onion
- •1 ¼ teaspoons kosher salt (divided)
- •½ teaspoon ground black pepper (divided)
- •Oregano, Dried(5g)
- •Paprika, Ground(5g)
- •Garlic(15g)
- •Green Onion (Scallion)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat 1 tablespoon of the oil in a large, deep skillet with a tight-fitting lid or a Dutch oven over medium high heat. Add the sausage pieces. Brown on each side until it crisps up a bit and darkens, about 2 minutes per side. With a slotted spoon, remove to a plate and set aside.
- 2Add the remaining 1 tablespoon oil. Add the potatoes, red bell pepper, green bell pepper, onion, 1 teaspoon salt, and black pepper. Stir to combine, then let sizzle for 4 minutes, stirring periodically.
- 3Cover and reduce the heat to low. Let cook until the potatoes are fork tender, about 15 minutes. Leaving the lid on, shake the pan occasionally to prevent the potatoes from sticking (do your best not to peek; the potatoes are steaming and you don't want to release that steam).
- 4Uncover the pot and increase the heat to medium-high. Let cook, stirring periodically, for four minutes, until the liquid at the bottom mostly evaporates.
- 5Add the oregano, paprika, garlic, the white/light green parts of the green onions, and the remaining 1/4 teaspoon salt. Cook, stirring constantly, until the garlic is very fragrant, about 1 minute.
- 6Stir in the reserved sausage and Parmesan. Taste and adjust seasoning as desired (I add a bit more salt and black pepper). Sprinkle with remaining green onions. Serve hot, sprinkled with additional Parmesan to taste.
Nutrition — Per Serving
229
calories
7g
protein
12g
fat
- Carbohydrates
- 25g
- Saturated fat
- 3.5g
- Sodium
- 279 mg
- Dietary fiber
- 3.4g
4 servings per batch · ~142g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage and Potatoes have per serving?
Each serving provides 7g of protein and 229 calories with 12g fat and 25g carbs. This recipe is notably lower in protein compared to other sausage meals in the PrepForge library.
How long does Sausage and Potatoes take to prep?
Marked as quick prep with 4 servings per batch, you can prepare multiple dinners efficiently in one stovetop session. The potato base cooks quickly alongside the sausage for minimal total time.
Is Sausage and Potatoes good for fat loss?
At 229 calories per serving but only 7g protein, this recipe is better suited as a side or supporting dish rather than a primary fat loss meal. You'd want to pair it with additional protein sources to meet typical 150-180g daily protein targets during a cut.
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