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Chicken Sausage Skillet

By Jason Fung, MD

Chicken Sausage Skillet

This one-pan dish from truLOCAL is perfect for any weeknight meal! Although this recipe calls for white beans, you could also use zucchini noodles (Zoodles) if you’d like to go lower carb. From our friends at truLocal
Prep Time 10 mins
Cook Time 30 mins
Course Break-Fast Meal, Dinners + Mains
Cuisine American, Mediterranean
Servings 4
Calories 541 kcal

Ingredients
  

  • 4 chicken sausages
  • 28 oz white kidney beans strained and rinsed
  • 2 tbsp olive oil
  • 1 white onion diced
  • 4 garlic cloves minced
  • 1 red bell pepper sliced
  • 1 tsp oregano
  • 1 tsp thyme
  • 1/2 tsp fennel seeds crushed
  • 1/2 tsp chile pepper crushed (optional)
  • 4 tomatoes diced
  • 2 tbsp tomato paste
  • 1/4 cup water
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • fresh basil to serve

Instructions
 

  • Heat a drizzle of olive oil in a large skillet on medium heat, add sausages and cook until golden on all sides. Once cooked through, remove from the pan and set aside.
  • In the same skillet, add another drizzle of olive oil along with onions and garlic and cook for 3-4 minutes until tender. Add oregano, thyme, fennel and chillies and cook for an additional minute until fragrant.
  • Add bell pepper and diced tomatoes, season with salt and pepper, and cook until peppers are tender.
  • Once vegetables are tender, stir in tomato paste and water until well combined. (Add additional water as needed.)
  • Slice sausages into ¼ or ½ inch pieces and add to the sauce to simmer on low for 10 minutes.
  • Add beans to the skillet and gently stir in to combine. Allow to cook for an additional 5 minutes until sauce has thickened, and season with additional salt and pepper to taste.
  • Garnish with fresh chopped basil to serve. Enjoy!

Nutrition

Nutrition Facts
Chicken Sausage Skillet
Amount per Serving
Calories
541
% Daily Value*
Fat
 
20
g
31
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
60
mg
20
%
Sodium
 
1236
mg
54
%
Potassium
 
1291
mg
37
%
Carbohydrates
 
62
g
21
%
Fiber
 
16
g
67
%
Sugar
 
8
g
9
%
Protein
 
33
g
66
%
Vitamin A
 
2402
IU
48
%
Vitamin C
 
65
mg
79
%
Calcium
 
107
mg
11
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Break-Fast Meal, Dinners + Mains, Mediterranean
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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