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Lean Sausage Sandwich With Peppers Recipe

Say goodbye to pork and hello to chicken or turkey, both of which cut major calories.
Lean Sausage Sandwich With Peppers RecipeMitch Mandel and Thomas MacDonald

Americans love their red meat so much, that eating it is as linked to our traditions as the links of a sausage. Whether it’s a hot dog at a ball game or more delicate fennel-laced Italian links smothered in onions or a plump bratwurst grilled before kickoff, few foods satisfy us as deeply as sausages cooked over an open flame. Unfortunately, ounce for ounce, few foods are also as caloric. Pork sausage can contain up to 30 percent fat, meaning a single link of bratwurst on its own can pack on 400 calories and that doesn’t even include the bread or bun they’re likely wrapped in. Switching to a lean chicken or turkey sausage will bring that number to fewer than 150 calories, and a tangle of sautéed onions and peppers, a bit of melted cheese, and a slick of spicy mustard will ensure that you won’t miss the pig one bit in this sausage sandwich recipe, even if you’re eating it at a Super Bowl party. While it’s perhaps not as portable to take to a ball game, to cut more calories you can cut out the potato buns and get out a knife and fork instead!

Nutrition: 370 calories, 20 g fat (9 g saturated), 650 mg sodium

Serves 4

You’ll Need

1 Tbsp olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 yellow onion, sliced
Salt and black pepper to taste
1⁄2 Tbsp red wine vinegar
4 links uncooked chicken or turkey sausage
4 hot dog buns (preferably potato buns)
4 slices provolone
Spicy mustard to taste

How to Make It

  1. Preheat a grill or grill pan.
  2. Heat the oil in a large skillet.
  3. Add the red and yellow peppers and the onion and cook, stirring occasionally, for about 10 minutes, until lightly blistered and soft.
  4. Remove from the heat, season with salt and pepper, and add the vinegar. Reserve.
  5. Grill the sausages for about 12 minutes, until lightly charred and cooked all the way through.
  6. This can also be done in a pan, over medium-low heat.
  7. Heat the rolls on the grill until warm and toasted, if you like.
  8. Lay a slice of cheese in each roll, drizzle with mustard, then top with sausage.
  9. Divide the peppers and onions among the four sandwiches.

This recipe (and hundreds more!) came from one of our Cook This, Not That! books. For more easy cooking ideas, you can also buy the book!

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