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  • 4 nitrite free chicken sausages (Casual Gourmet (BJ’s), Amy Lu (Costco), Trader Joe’s brand, many grocery store brands). The Trader Joe’s sausages used in this recipe have 100 calories each, so you can adjust accordingly for ones with higher calories. You can use whatever sweet or spicy flavor you like.
  • 1 sweet yellow onion, chopped
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 2 cups grape tomatoes, cut in half
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


Cut sausages into wheels and the wheels in half so you have many small pieces. Spray pan with cooking spray and add onions, and peppers. Saute’ about 2 minutes on medium heat or until vegetables begin to soften. Add tomatoes. Salt and pepper all vegetables. Cook about 5 more minutes, stirring often. Turn heat up slightly and add sausage pieces. Cook another 5 minutes or until sausage is heated throughout and vegetables are cooked to desired level of doneness.

This can be served as a whole meal dish or over a small serving of rice or in a tortilla. When I make it, I often “cheat” by using a mixed bag of frozen onions and peppers. This saves prep time.You can increase the amount of vegetables to bulk up the meal and decrease the calorie count even further.

Makes 4 servings. Each serving contains 159 calories, 5.7 grams of fat, 1.2 grams of saturated fat, 48.8 grams of cholesterol, 422 mg. sodium, 16 grams of carb, 4 grams of fiber, 9 grams of sugar, and 12 grams of protein.

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