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Italian Pork Sausage with Peppers and Onions

Italian Pork Sausage with Peppers and Onions

This healthier twist on the classic Italian-American dish features lean pork sausage, a bounty of bell peppers, and sweet onions, all sautéed to perfection. Emphasizing whole foods and the use of olive oil, this version maintains authentic flavors while boosting nutritional value.

45 min4 servingsmediterraneanmain course
ketogenic

Nutrition Facts

Per serving

Calories274
% Daily Value*
Total Fat 14g18%
Saturated Fat 5g23%
Trans Fat 0g
Cholesterol 79mg26%
Sodium 615mg27%
Total Carbohydrate 28g10%
Dietary Fiber 4g13%
Total Sugars 3g
Protein 9g18%
Calcium 95mg7%
Iron 1.4mg8%
Potassium 294mg6%
Vitamin A 11mcg1%
Vitamin C 6.8mg8%
Vitamin B6 0.01mg1%
Vitamin E 0.04mg
Vitamin K 16mcg13%
Magnesium 18mg4%
Zinc 2.5mg23%
Folate 2.8mcg1%

Estimated nutrition — not all ingredients could be calculated.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 1 pound pork sausage
  • 1 large red bell peppers
  • 1 large yellow bell pepper
  • 1 large orange bell pepper
  • 1 large onion
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 tablespoon basil
  • 0.5 teaspoon red pepper flakes
  • 0.5 teaspoon sea salt
  • 0.25 teaspoon black pepper

Instructions

  1. 1Heat olive oil in a large skillet over medium heat.
  2. 2Add sliced onions and minced garlic to the skillet, sautéing until translucent, about 5 minutes.
  3. 3Slice the bell peppers into strips and add them to the skillet, cooking until they start to soften, about 10 minutes.
  4. 4Move the vegetables to one side of the skillet. Add the pork sausage to the other side, breaking it into smaller chunks with a spoon.
  5. 5Cook the sausage until browned and cooked through, about 10 minutes, then mix with the vegetables.
  6. 6Sprinkle the dried oregano, fresh basil, red pepper flakes, sea salt, and black pepper over the mixture. Stir well to combine.
  7. 7Cover the skillet, reduce the heat to low, and let simmer for another 10 minutes, allowing the flavors to meld.
  8. 8Adjust seasoning to taste before serving.
  9. 9Serve hot, garnished with additional fresh basil if desired.

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