Chicken Italian Sausage and Summer Vegetables

Since the end of June, the SMTR crew has been on a quest to eat healthier and you’ve probably noticed that through some of the recent posts.  The American palate is so used to flavor being mostly fat, that building flavor can be a challenge… we think this dish does a great job of solving that problem!

Ingredients:

  • 1 lb baby red potatoes, cut in half or quartered
  • 1 tbs olive oil
  • 1 tsp garlic powder
  • 1 tsp kosher salt
  • Black pepper
  • 1 package Bilinski’s Organic Chicken Italian Herb Sausages with Porcini Mushrooms, sliced 1 inch thick
  • 5 cloves garlic, smashed
  • 1/2 orange bell pepper, diced 1-inch squares
  • 1/2 yellow bell pepper, diced 1-inch squares
  • 1 red bell pepper, diced 1-inch squares
  • 2 tbsp dried rosemary
  • 2 cups zucchini, 1/2 inch thick and quartered

You have a couple of choices to start off here… if you’re good with your knife and prep work, you can cut your potatoes and get those started while you cut up the rest of the vegetables and the sausages.  If you prefer, you can always cut everything up ahead of time so you’re just ready to go.  If you’re rich, post a job on CareerBuilder or Monster for a prep cook and eliminate the hardest part of the work altogether!

Quartered, smashed, and chopped… medieval torture or getting ready for dinner?

The Bilinski sausages and some zucchini.

Okay, first thing is first… get your oil and potatoes in a large skillet (season with the garlic powder, some salt and pepper), covered.  Turn the burner onto high heat to get the skillet warmed up and sizzling… once you’ve achieved that state, turn the burner to low and leave covered for 25 minutes.  Give the pan a little shake and shimmy every few minutes to prevent scorching the taters.  Remove from the heat for 5 minutes and then put the potatoes on a plate like this:

Don’t be haters… eat your taters!

Once the potatoes are set aside, you’ll want to get your sausages and vegetables (also seasoned with a bit of salt and pepper and the rosemary) in the skillet on medium.  Set the zucchini aside for now, it will cook fast and doesn’t need to go in yet! Now we want to get the veggies in and browning along with the sausages.  I can’t tell you enough how great of a decision it was to go with these sausages… they are so flavorful and at only 80 calories per link, it packs a punch to the end result that I don’t think you can beat for the same or lower calories.

Sausages, peppers, onion, rosemary, and garlic.

Stir every few minutes while the vegetables brown and soften.  Now we’re going to add the zucchini and cook another 5 minutes.

It’s a zucchini beach party!

Add the potatoes back in and mix well.  Add salt and pepper to taste, cover, and cook another 5 minutes or until potatoes are done.  All that’s left now is the serving and the eating.  You end up with 4 servings that come in around 300 calories each with 39g of carbohydrates and 21g of protein.

Dinner is served!

This recipe is a keeper… we were extremely satisfied with the taste, the portion, and the leftovers are going to make a great lunch.

Please be sure to comment below to let us know what you think, and definitely provide some feedback if you give this a try.  As always, happy cooking and enjoy eating!

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3 responses to “Chicken Italian Sausage and Summer Vegetables

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