When we want a healthy protein, normally we turn to chicken, turkey, or another lean meat. Often times Italian Sausage is not something that comes to mind, but that doesn't mean there isn't still plenty of nutrients in there. Though we don't recommend eating it every day, Italian Sausage is still delicious and deserves to be enjoyed.
- Sausage is high in protein and good for maintaining and building lean muscle mass and improving tissue health
- Sausage also provides high levels of Vitamin B-12 and Iron which is essential for healthy red blood cells.
- Sausage contains over 40% of your RDA for Niacin which helps your skin, hair, and eyes looking healthier.
- Sausage also contains high levels of phosphorus which helps maintain kidney function and builds strong bones and teeth. Helping kidney function also helps you get through a hangover a little easier
Recipes:
Creamy Italian Sausage Pasta (thesaltymarshmallow.com)
- 1 lb Ground Italian Sausage
- 1 lb Penne Pasta
- 1 tablespoon Olive Oil
- 1.2 Yellow Onion, minced
- 2 cloves Garlic, minced
- 1/2 teaspoon Red Pepper Flakes
- 1/2 teaspoon Salt
- 2 cups Heavy Cream
- 5 ounces Baby Spinach
- 1 cup shredded Parmesan Cheese
Cook the penne pasta in a large pot of salted boiling water according to package directions.
While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
Cook the Italian sausage along with the onion, garlic, red pepper flakes, and salt until the sausage is no longer pink.
Drain excess fat from the skillet if necessary and return the meat mixture to the pan.
Turn the heat to low and add the cream to the skillet. Bring to a simmer and add in the spinach.
Cook, stirring for about 3 minutes until the spinach is wilted.
Stir in the parmesan cheese until melted. Stir the pasta into the sauce.
Sausage and Rice Casserole (wellplated.com)
- 2 tablespoons Extra-Virgin Olive Oil
- 12 ounces cooked Italian Chicken Sausage Links
- 1 Red Bell Pepper
- 1 Orange or Yellow Bell Pepper
- 1 small or 1/2 large Yellow Onion
- 1 teaspoon Dried Basil
- 1/2 teaspoon Kosher Salt
- 1/4 teaspoon Black Pepper
- 1 cup instant Brown Rice
- 2 cloves Garlic, minced
- Pinch Red Pepper Flakes
- 1 cup low-sodium Chicken Broth
- 1 15-ounce can Fire-Roasted Tomatoes in their juices
- Chopped Fresh Parsley
Heat 1 tablespoon olive oil in a large nonstick skillet with a tight-fitting lid over medium-high heat. Add the sausage slices and cook for a few minutes on each side, until brown, about 5 to 8 minutes total. Remove to a plate, blot with paper towels to remove any excess oil, and set aside. (Tip: To finish this meal in 30 minutes, prep the peppers and onions while the sausage browns.)
With a paper towel, carefully wipe the skillet until it is mostly clean. Heat the remaining tablespoon olive oil over medium high. Add the bell peppers, onion, basil, salt, and pepper and cook until the onion begins to soften and brown, about 3 minutes. Add the rice, garlic, and red pepper flakes, stirring to coat the rice. Cook until fragrant, about 30 seconds. Add the chicken broth and canned tomatoes in their juices, stirring well. Bring to a boil, stir again, then cover and simmer on low heat for 5 minutes.
Stir in the reserved sausage slices until evenly distributed, then re-cover the skillet and remove from the heat. Let stand 5 minutes, until most of the remaining liquid is absorbed and the rice is tender. Sprinkle with parsley and serve warm.
Italian Sausage Onions and Peppers Skillet (primaverakitchen.com)
- 2 teaspoons Olive Oil
- 1 lb fresh Italian Sausage Links
- 1 cup White Onion, sliced
- 1 cup Red Onion, sliced
- 1 Red Bell Pepper, sliced
- 1 Yellow Bell Pepper, sliced
- 1 Orange Bell Pepper, sliced
- 3 Garlic Cloves, sliced
- 3/4 teaspoon Kosher Salt
- 1/2 teaspoon Black Pepper
- 1/4 teaspoon Red Pepper Flakes
- 1/2 cup Chicken Broth
- 1 tablespoon chopped Parsley
- 2 tablespoons fresh Basil
Heat the olive oil in a large skillet over medium-high. Add the sausage links, and cook for about 2 minutes each side, just until they turn brown. The sausage will not be cooked through.
Place them on a cutting board, slice them, and set aside.
Add the onions, and cook for about 2 minutes. Stir constantly. Then, add the bell peppers, garlic, salt and black pepper, and red pepper flakes. Cook for 5 minutes or until the onions are translucent.
Add the chicken broth to the skillet with the peppers and onions, and scrape the bottom of the skillet to release all the brown bits.
Return the sausage back to the skillet, and reduce the heat to medium. Cover and simmer 10 minutes. Then, uncover the skillet, increase the heat to medium-high, and cook for 3 more minutes, just until the liquid is evaporated and the sausage is cooked through. Top with parsley and basil. Enjoy!
