Peppers, Onions and Chicken Sausage Sandwiches

Sausage is near and dear to the heart of the person I love.  I was intrigued to find a way to lighten up one of his favorite dishes so that it wouldn’t make me cringe to serve a meal served around a highly processed, high fat, pork sausage.  I did so by upping the pepper portion and lowering the sausage portion per sandwich, along with changing it to poultry.  This was the result, and while  it isn’t the best picture due to poor natural light, it was approved x 2!

Peppers, Onions and Chicken Sausage Sandwiches– adapted from Cooking Light

Serves: 4

4 (2-3 oz) whole wheat sandwich rolls

1 red bell pepper, sliced thin

1 green bell pepper, sliced thin

3 mild Italian poultry sausage links, in casings

3 garlic cloves, minced

1 medium Vidalia onion, sliced thin

small drizzle extra virgin olive oil

1/2 cup part skim mozzarella cheese

1 cup low-sodium jarred marinara sauce


  1. Preheat broiler to high.
  2. Cut sandwich buns in half, lengthwise and scoop out most of the dough.  Place cut side up on a foil-lined baking sheet.
  3. Broil for 1-2 minutes until lightly browned.  Set aside but leave broiler on for a later step.
  4. Heat large skillet over medium-high heat with small drizzle of olive oil.  Once hot, saute sausages for about 10 minutes, stirring often.  Add onions and garlic, cook for 1 minute.  Add bell peppers, and marinara sauce.  Bring to a simmer and continue to cook for about 10 more minutes until sausage is cooked through and peppers are tender.
  5. Remove sausages from the pan and slice lengthwise, making each link into 3-4 matchsticks.  Return to the pan, mix, and divide evenly between 4 sandwich bottoms.  Sprinkle each sandwich bottom with 2 tbsp. cheese and broil for 2 minutes until cheese is melted (you will need to remove the sandwich tops from the pan and set aside during this step).
  6. Place tops on and serve.

Nutrition Facts (per sandwich): 497 calories, 57g carbohydrate (9g dietary fiber), 15g fat, 5g saturated fat, 37g protein.

*Calories and carbohydrate content will be slightly less then the above facts since the bread was scooped.


One thought on “Peppers, Onions and Chicken Sausage Sandwiches

  1. Pingback: My spot | Jumping Jac

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