10 Minute Chicken Sausage Meals

Updated: Mar 26, 2020

Whether you prefer them over mashed potatoes or in a sub roll, sausage, peppers and onions are delicious together.

I took a spin on the traditional sausage and subbed chicken sausage for a low fat variation.

There's so many different flavors of chicken sausages. Some of my favorites are the Italian style or the balsamic and kale chicken sausages. Pick your flavor and get to work on these 10 minute chicken sausage dinners.

I love how quick and easy these meals come together. The chicken sausages require barely any cook time and are the perfect counterpart to basic meal essentials. The bangers and mash are perfect for when you made a few too many mashed potatoes over the weekend and the sub roll and salad come together in minutes.

Both varieties make for an easy week night meal when time is of the essence.

10 Minute Chicken Sausage Meals

  1. Bangers and Mashed

  2. Sausage, Peppers and Onions Sub


Bangers and Mashed

1 serving | 10 minutes

Ingredients:

  • 2 chicken sausage links, sliced into 1/2" thick disks

  • 50g mixed bell peppers, sliced into 1" chunks

  • 50g onions, sliced into 1" chunks

  • 1 clove garlic, minced

  • 1/2 cup low sodium chicken broth

  • 1/2 tsp olive oil

  • Salt and pepper

  • 1 serving mashed potatoes. Check out my favorite mashed recipe here or my low carb secret here.

  • 1 cup chopped spinach

  • 1/2-1 cup broccoli florets

  • 1 tsp flour

Directions:


  1. Heat olive oil over medium in a medium sauté pan.

  2. Add in peppers and onions and broccoli florets and sauté for 2-3 minutes until slightly softened.

  3. Add in chicken sausage, garlic and spinach and toss to combine until sausage is heated through and spinach is wilted, 1-2 minutes.

  4. Sprinkle flour over the sausage and toss to coat the sausage and veggies.

  5. Stir in chicken broth. Cover and simmer for about 5 minutes or until the sauce has slightly thickened.

  6. Serve hot over creamy mashed potatoes like these low carb ones or these chunky garlicky ones and be sure to not waste a drop of that gravy.


Chicken Sausage, Pepper and Onion Sub

1 serving | 10 minutes

Ingredients:

  • 2 chicken sausage links, sliced into 1/2" thick disks

  • 50g mixed bell peppers, sliced into 1" chunks

  • 50g onions, sliced into 1" chunks

  • 1 clove garlic, minced

  • 1/4-1/2 cup low sodium chicken broth

  • 1/2 tsp olive oil

  • Salt and pepper

  • 1 sub roll, I used a 2oz piece of a French baguette

  • 1/2 oz provolone cheese

  • Salad to serve with it. I went for a basic garden salad with tomatoes, onions, cucumbers and balsamic dressing.

Directions:

  1. Heat olive oil over medium in a medium sauté pan.

  2. Add in peppers and onions and sauté for 2-3 minutes until slightly softened.

  3. Add in chicken sausage and garlic and toss to combine until sausage is heated through and garlic is fragrant, 1-2 minutes.

  4. Pour in chicken broth. Cover and simmer for about 5 minutes or until chicken broth has reduced slightly.

  5. Turn the oven on to broil.

  6. Slice open the sub roll, spray with non stick olive oil spray and place under the broiler until it just starts to toast.

  7. Line the roll with provolone cheese, top with sausage pepper and onion mixture and pop back under the broiler for an additional minute or until the cheese melts and the bread starts to brown.

  8. Serve alongside a fresh cold garden salad.


Nutrition facts are shown for base of the Bangers and Mashed (left) which does not include mashed potatoes and the Chicken Sausage, Pepper and Onion Sub (right) which does not include the recommended side salad.


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