1 Dish in Less than 30 Minutes Creates 5 Meals!
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1 Dish in Less than 30 Minutes Creates 5 Meals!


It’s a rare occasion that dinner takes more than 30 minutes around this house. The trick? Keeping staples in the pantry and fridge that will allow the quick and healthy meals to happen!

The recipe below is one that is a frequent flyer here-mainly because I know that the ingredients can always be found! Stocking up on wholesome sausages is a great way to have a filling protein that is low in fat and pre-portioned for portion control. I prefer sausages that are homemade and minimally processed. ( Whole Foods Market had a great product as does Central Market grocery stores.) I stock up when they are on sale and keep them in the freezer. Onions and peppers-always close by-and the optionals are always within arms reach in the spice drawer and now, in the garden for the fresh basil. Parmesean cheese is can always be found in the fridge as well. Great news, though-this basic recipe calls for only 4 ingredients!

Easy Chicken Sausage with Onions and Peppers

1 T olive oil
1 medium onion, sliced into crescents
1 medium red pepper, sliced
2 chicken w/Roma tomatoes and Parmesan sausages sliced into 1/2 inch rounds or removed from caseings and crumbled (can use whatever your preferred sausage is for this recipe)
Fresh basil-optional
Red pepper flakes-optional
Additional Parmesan Cheese-optional

1. Set heat to medium high. Add olive oil.
2. Add onions and red pepper and saute. Add sausage.
3. Cook onions and pepper reach desired doneness and until chicken has reached proper temperature (ground chicken is 170: remember to remove at 165 to allow for continued cooking once it is removed from the heat source).
4. Season with fresh basil and red chili flakes if desired. Top with Parmesean cheese if desired.

Serves 2 with plenty of leftovers

Quick tips:

  • Cut the onion and red pepper and store in the fridge until you are ready to use. May also be frozen. Cut double or triple and have enough for the cooking for the week!
  • Double the recipe and freeze or store in fridge to create meals for later in the week, too.

The 5 Meals:

  • Add to whole wheat pasta for a colorful and healthy dinner
  • Top a store bought or homemade pizza crust for a unique spin
  • Chop veggies finer and add to an egg casserole or quiche
  • Stay traditional and add to a whole grain hot dog bun for a good old sausage with onions and peppers
  • Create a tortilla roll up with the mixture and add low fat cheese for a Mexican flair
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