This simple dish of Spicy Sautéed Veggies with Chicken Sausage is healthy, flavorful and super fast for an easy weekday lunch or dinner.
I’ve been making a conscious effort to eat even healthier the past few months. I’ve always strived to have a good balance and not think too much about it, and while that’s still true, keeping it at the forefront of my mind has made way to better choices overall.
I’ve been fortunate to have good enough genes that for most of my life, I haven’t had to count calories or work too hard to stay in shape. Now that I’m well into my 40’s, however – and after two kids – that’s definitely changed. It’s a good thing, too, because it’s forced me to think more about my overall health which is far more important than any number on a scale.
Due to my profession and the fact that I work from home, it’s both easier and harder to make those good choices. I’m often distracted and so into whatever project I’m currently working on that I’ll forget to eat until it’s long past lunchtime. Then I’m so hungry I just want to grab whatever is quickest, which is often not the most healthy choice. To combat this, I’ve been working on super simple, fast recipes that feature fresh ingredients.
For this recipe, I typically use Spicy Jalapeño flavored sausage (I’m sure my regular readers are far from shocked by that, knowing my penchant for spicy foods), but my other favorites are Roasted Garlic and Buffalo Style with Blue Cheese.
This sausage has less fat than pork sausage, too! So when I pair it with freshly sautéed veggies, it’s a winning meal for both my health and my taste buds.
Why You’ll Love Spicy Sauteed Veggies With Chicken Sausage
Colorful and Appetizing: The colorful assortment of peppers, cherry tomatoes, and fresh corn kernels not only adds visual appeal to the dish but also indicates a diverse range of nutrients.
Burst of Flavor: The combination of spicy jalapeño chicken sausage and a variety of peppers (red bell, poblano, and serrano) creates a vibrant and bold flavor profile that tantalizes your taste buds.
Quick and Easy Preparation: With simple sautéing as the cooking method, this recipe is quick and easy to prepare, perfect for busy weeknights when you want a flavorful meal without spending hours in the kitchen.
Versatile: This dish can be enjoyed on its own as a hearty main course, served over rice or quinoa for added sustenance, or even used as a filling for tacos or wraps for a fun twist on traditional Mexican cuisine.
Family-Friendly: Despite its spicy elements, the sweetness of the corn and cherry tomatoes helps balance the heat, making it suitable for families with varying spice tolerances to enjoy together.
Spicy Sauteed Veggies With Chicken Sausage Ingredients Notes
- Spicy Jalapeño Chicken Sausage: Adds a bold and flavorful protein base to the dish, infusing it with a spicy kick and savory undertones.
- Sweet Onion: Adds a subtle sweetness to the dish, balancing out the spiciness of the peppers and sausage.
- Red Bell Pepper: Offers a slightly sweet and vibrant flavor, along with a crunchy texture, adding color and nutrients to the dish.
- Poblano Pepper: Contributes a milder level of heat and earthy flavor.
- Serrano Pepper: Introduces a higher level of heat and spiciness to the dish, providing a fiery kick that adds depth of flavor.
- Fresh Corn: Provides sweetness and crunch to the dish, along with a burst of freshness. Choose cobs with tightly wrapped green husks and avoid ears with dried out or dark brown silks.
- Cherry Tomatoes: These add juicy sweetness and acidity, balancing the spiciness of the dish. Choose firm, red cherry tomatoes that are not moldy or shriveled.
Find the complete Spicy Sauteed Veggies With Chicken Sausage ingredients list with measurements in the recipe card below.
How To Make Spicy Sauteed Veggies With Chicken Sausage
- Cook the sausage: Add sliced sausage to preheated and oiled skillet and brown well on both sides. Remove and set aside.
- Cook the peppers and onions: Add sweet onion, bell pepper, poblano pepper, and serrano pepper to the skillet and sauté, stirring occasionally, for about 5 minutes.
- Put it all together: Add sausage back into the pan with the peppers and onions, along with the corn and tomatoes. Sauté a few more minutes, until veggies are tender, but still slightly crisp.
Variations, Substitutions & Cooking Tips
You could easily swap out any other sausage flavors in this recipe, that’s the beauty of it! Or use your favorite vegetables in place of the ones I use for my sautéed veggies. Zucchini would be great, or even brussels sprouts. Sometimes I’ll add a little cumin or ancho chile powder, too. The key is to make it your own so you really enjoy it! Here are some other ideas:
Vegetarian/Vegan Option: Substitute the chicken sausage with plant-based sausage or tofu to make the dish vegetarian or vegan-friendly.
Protein Variation: Experiment with different types of protein such as shrimp, diced chicken breast, or sliced beef instead of chicken sausage for a different flavor profile.
Grain Addition: Serve the sautéed veggies and chicken sausage over cooked rice, quinoa, or pasta for a heartier meal.
Cheese Topping: Sprinkle grated cheese such as cheddar, pepper jack, or cotija over the finished dish for flavor and a bit of creaminess.
Fresh Herbs: Garnish the dish with chopped cilantro, parsley, or green onions for a burst of freshness and color.
Acidic Element: Add a splash of lime juice or balsamic vinegar to the sautéed veggies for a tangy twist.
Roasting Option: Instead of sautéing, you can roast the vegetables and chicken sausage in the oven for a different flavor profile. Simply toss them with olive oil, salt, and pepper, then roast at 400°F (200°C) until tender and slightly charred.
Meal Prep: This dish is great for meal prep. Cook a large batch and portion it into containers for easy lunches or dinners throughout the week. Just reheat and serve when ready to eat.
Spicy Sauteed Veggies with Chicken Sausage
This simple dish of Spicy Sautéed Veggies with Chicken Sausage is healthy, flavorful and super fast for an easy weekday lunch or dinner.
Ingredients
- 1 12- oz package Spicy Jalapeño Chicken Sausage, sliced crosswise into bite-sized pieces
- 2 tsp extra-virgin olive oil
- 1/4 sweet onion, chopped
- 1 red bell pepper, chopped
- 1 poblano pepper, chopped
- 1 serrano pepper, chopped
- 2 ears fresh corn, kernels removed and cobs discarded
- 1 cup cherry tomatoes, halved
- coarse salt & freshly ground black pepper, to taste
Instructions
- Preheat olive oil in a medium skillet. Add the chicken sausage and brown well on both sides. Remove from skillet with a slotted spoon and set aside.
- Add onion, bell pepper, poblano pepper and serrano pepper to the skillet. Cook, stirring occasionally, about five minutes.
- Add sausage back to pan, along with the corn and cherry tomatoes. Sauté a few minutes more, or until veggies are tender but still slightly crisp.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 151Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 15mgSodium: 245mgCarbohydrates: 15gFiber: 2gSugar: 6gProtein: 6g
This data was provided and calculated by Nutritionix.
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