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NJBC Eats: Karen's Chicken Sausage and Peppers

By Karen Kelly, R.D. | November 1, 2019

 

 

As a busy mom with three sons all going in different directions, I rely on recipes that I can prepare earlier in the day. That way, I can take it out of the fridge and pop it in the oven for dinner. One recipe that is a big hit with my family is Chicken Sausage and Peppers. It can be served as a standalone dish or over cauliflower rice or even with your favorite pasta-alternative. 

 

Serves: 5 

Ingredients:

1 package of Premio chicken sausage

2 bell peppers (sliced)

1 onion

1 clove of garlic (diced) 

2 tbsp olive oil

2 tbsp tomato paste

Instructions:

  1. In a bowl, toss sliced peppers, onions and diced garlic. Add 2 tbsp of olive oil, 2 tbsp of tomato paste and salt and pepper to taste.
  2. Put in an oven-safe baking dish along with chicken sausage. Cover and refrigerate until ready to cook. 
  3. Preheat oven to 375 degrees.
  4. Cook uncovered for approximately 1 hour or until internal temperature of chicken reaches 165 degrees.  
  5. Stir and enjoy

Nutrition Information:

This recipe is low in carbs and high in protein and is a time-saving dinner option for busy weeknights or as a meal-prepped lunch. 

Karen Kelly, RD, is a registered dietitian at New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Hackettstown and Sparta, New Jersey. She provides pre-operative and post-operative nutritional counseling to New Jersey Bariatric Center’s Gastric Bypass, Gastric Sleeve, LAP-BAND (gastric band) and revision patients, in addition to dietary counseling for patients in our Medical Weight Loss program.
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