Sausage and Peppers

Sausage and Peppers Photography: Becky-Stayner: Styling: Jan Gautro


  • Cooking spray
  • 6 (4-ounce) links turkey Italian sausage
  • 2 cups (1/4-inch strips) green bell pepper
  • 1 cup (1/4-inch strips) red bell pepper
  • 1 cup (1/4-inch strips) yellow bell pepper
  • 6 garlic cloves, thinly sliced
  • 1 (26-ounce) bottle fat-free pasta sauce (such as Healthy Choice)
  • 1/2 cup (2 ounces) shredded part-skim mozzarella cheese
  • 6 cups hot cooked penne (about 3/4 pound uncooked tube-shaped pasta)
  • 2 tablespoons grated fresh Parmesan cheese


  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add sausage to pan; cook 8 minutes or until lightly browned, turning occasionally. Remove from pan; cool slightly. Cut sausage into 1/2-inch-thick slices.

  2. Wipe pan with paper towels; recoat with cooking spray. Place pan over medium-high heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook 5 minutes, stirring occasionally. Remove from heat.

  3. Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow bowls; spoon about 1 cup sausage mixture over each serving. Sprinkle each serving with 1 teaspoon Parmesan.

    Cook turkey sausage and peppers in one skillet, top with cheese, and serve over pasta for an easy weeknight meal. Swapping in turkey sausage leaves you with about a third of the calories, a quarter of the fat, and four times the fiber of a traditional sausage dish. Tossing in some red peppers will give you a boost of vitamin C.
  • Yield: 6 servings

Nutritional Information

Calories per serving: 483
Caloriesfromfat per serving: 26%
Fat per serving: 13.9g
Saturated fat per serving: 4.8g
Monounsaturated fat per serving: 3.2g
Polyunsaturated fat per serving: 3.7g
Protein per serving: 33g
Carbohydrate per serving: 55.7g
Fiber per serving: 5g
Cholesterol per serving: 102mg
Iron per serving: 3.4mg
Sodium per serving: 1150mg
Calcium per serving: 158mg