SAUSAGE, PEPPERS & ONIONS

By asally04

Serving Size: 2/3 cup
Amount per Serving
Calories 221
Calories from Fat 89.5
% Daily Value *
Total Fat 9.94g
15%
Saturated Fat 1.81g
9%
Cholesterol 65mg
21%
Sodium 498.65mg
20%
Total Carbohydrate 15.52g
5%
Dietary Fiber 2.13g
8%
Sugars 5.94g

Protein 15.98g
31%


Read more: http://www.livestrong.com/recipes/sausage-peppers-onions-8/#ixzz3Ha1v5Hbb

Ingredients

• 6 natural chicken sausage, sliced
• 1 tbsp extra-virgin olive oil
• 3 medium bell pepper (any color), chopped
• 1 medium White Onion, chopped
• 1 tsp fresh rosemary, chopped
• 1 dash ground black pepper
• 1 tbsp All-Purpose Flour
• 4 garlic clove, peeled
• 1 cup Tomatoe Sauce
• 1 1/4 cups Unsalted Chicken Stock
• 2 pinch red pepper flakes
• 1/4 tsp sea salt
• 4 leaf fresh basil leaves, chopped
• Read more: http://www.livestrong.com/recipes/sausage-peppers-onions-8/#ixzz3Ha1qlLiF

Preparation

Step 1

Cooked brown basmati rice or whole wheat or gluten free high fiber pasta for serving, if desired

1. Heat a large non-stick pan over medium-high heat. Once hot, spray generously with fat free cooking spray. Add chicken sausage slices and sauté until just caramelized. Remove from heat and set aside.
2. In the same pan, add extra virgin olive oil and sauté onion, peppers and rosemary until vegetables are caramelized (lower heat slightly if pan starts smoking). Season with fresh ground black pepper.
3. Add flour and cook for 3 minutes, stirring frequently.
4. Stir in tomato sauce, 1 ¼ cups chicken stock, red pepper flakes and chicken sausage. Smash garlic with the back of a knife and add it to the pan. If using low sodium tomato sauce, season with sea salt. Bring to a simmer. Simmer for approximately 10 to 15 minutes or until sauce is thickened, lowering heat if necessary. Stir occasionally.
5. Remove smashed garlic. Serve as is or over brown rice or high fiber pasta with fresh chopped basil. Enjoy!

Read more: http://www.livestrong.com/recipes/sausage-peppers-onions-8/#ixzz3Ha1z3hXA