Low Fat Italian Sausage Dinner
Savor the comforting flavors of a classic Italian-inspired dish with this Low Fat Italian Sausage Dinner! This wholesome recipe pairs lean, low-fat Italian sausage with a medley of vibrant vegetables like zucchini, red bell peppers, and tomatoes, all simmered in a fragrant herb-infused sauce featuring oregano and basil. With just a touch of extra virgin olive oil and the option to add whole-wheat pasta or quinoa, this heart-healthy meal is as nutritious as it is satisfying. Ready in just 45 minutes, it's the perfect weeknight dinner for the whole family, offering bold flavors without the guilt. Ideal for those looking for a healthy, high-protein meal that doesn’t sacrifice taste, it’s a must-try for fans of Italian cuisine!
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Recipe Information
Ingredients
- 4 pieces low-fat Italian sausage links
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 large red bell pepper, sliced
- 2 medium zucchini, sliced into half moons
- 1 14.5-ounce can canned diced tomatoes, no salt added
- 0.5 cup low-sodium chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon crushed red pepper flakes (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 cups cooked whole-wheat pasta or quinoa (optional, for serving)
Instructions
Heat a large nonstick skillet over medium heat and lightly coat with the olive oil.
Add the low-fat Italian sausage links to the skillet and cook, turning occasionally, for about 8-10 minutes or until browned on all sides. Remove sausages from the skillet and set aside. (They do not need to be fully cooked yet as they will finish cooking later.)
In the same skillet, add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds, being careful not to let it burn.
Add the sliced red bell pepper and zucchini to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are slightly tender.
Pour in the canned diced tomatoes and chicken broth. Stir in the dried oregano, dried basil, crushed red pepper flakes (if using), salt, and black pepper. Mix well to combine.
Return the browned Italian sausage links to the skillet, nestling them into the tomato and vegetable mixture.
Cover the skillet with a lid and reduce the heat to medium-low. Simmer for 10-12 minutes, or until the sausages are fully cooked and have an internal temperature of 160°F (71°C).
Remove the lid and simmer for an additional 2-3 minutes to slightly thicken the sauce if desired.
Sprinkle the dish with fresh parsley before serving. Optionally, serve over cooked whole-wheat pasta or quinoa for a more filling meal.
Enjoy your flavorful Low Fat Italian Sausage Dinner!
Nutrition Facts
Calories |
348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 783 mg | 34% | |
| Total Carbohydrate | 43.5 g | 16% | |
| Dietary Fiber | 9.1 g | 33% | |
| Total Sugars | 10.1 g | ||
| Protein | 26.8 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1124 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
