
Smoked Sausage with Peppers and Farro
This Smoked Sausage with Peppers and Farro delivers 12g protein and 350 calories per serving across 4 quick-prepped servings. It functions best as a carb-forward dinner complement rather than your primary protein source, filling out meal macros efficiently.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Andouille Sausage, Pork, Smoked(227g)
- •Bell Pepper
- •Yellow Onion
- •Canned Diced Tomatoes(425g)
- •Oregano, Dried(3g)
- •Freshly cracked pepper (10-15 cranks of a mill) ($0.03)
- •Farro(480g)
- •Parsley, Fresh
Instructions
- 1Slice the andouille sausage into ¼-inch-thick medallions and thinly slice the bell pepper and onion.
- 2Heat the olive oil in a large skillet over medium-high heat. Add the sausage medallions and cook 5–7 minutes, stirring occasionally, until browned on both sides. Transfer to a plate.
- 3Add the sliced onion and bell pepper to the same skillet and cook 6–8 minutes over medium heat, stirring occasionally, until the onion becomes translucent and the peppers soften.
- 4Return the sausage to the skillet along with the canned diced tomatoes (with juices), dried oregano, and the cooked farro. Stir to combine.
- 5Cook over medium heat 5–7 minutes, stirring occasionally, until the mixture is heated through and the flavors meld. The dish is ready when the farro is warm and tomatoes are bubbling gently at the edges.
- 6Taste and adjust seasoning with salt and pepper as needed.
- 7Divide the mixture evenly into 4 airtight containers while hot. Top each portion with fresh chopped parsley.
- 8Cool to room temperature before sealing and refrigerating for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
350
calories
12g
protein
22g
fat
- Carbohydrates
- 27g
- Saturated fat
- 5.8g
- Sodium
- 599 mg
- Dietary fiber
- 4.9g
4 servings per batch · ~288g each
Macro data sourced from USDA FoodData Central
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How much protein does Smoked Sausage with Peppers and Farro have per serving?
Each serving contains 12g of protein and 350 calories, with 22g fat and 27g carbs making up the macro profile. This is a balanced, carbohydrate-forward option compared to straight-protein recipes.
How long does Smoked Sausage with Peppers and Farro take to prep?
Quick prep time on the stovetop with 4 servings per batch makes this efficient for single-session meal prep, though the lower protein-to-calorie ratio means you'll likely pair it with an additional protein source. One cooking session yields 4 complete meals.
Is Smoked Sausage with Peppers and Farro good for muscle gain?
At 350 calories and 27g carbs per serving, this recipe provides the carbohydrate support needed for post-workout glycogen replenishment during muscle-building phases. The 12g protein per serving is moderate, so pair it with a higher-protein main to hit daily targets.
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