Italian sausages with sweet peppers and baby kale

Gluten Free, Dairy Free, Soy Free, Low Calorie

2 Servings, 450 Calories/Serving

30 – 40 Minutes

In this healthy twist on the classic Italian dish of sausage with bell peppers, sweet potatoes and kale add an extra boost of flavor and antioxidants.


  • Two 4-ounce fresh mild Italian pork sausages
  • 1 red onion
  • Peeled fresh garlic
  • 1 sweet potato
  • 1 yellow bell pepper
  • 3 ounces sweet frying peppers
  • Fresh thyme
  • ½ teaspoon sweet paprika
  • 1 cup diced tomatoes
  • ¼ pound baby kale
  • 1 teaspoon sherry vinegar
  • 1 ounce roasted almonds



Cook the sausages

  • Pat the sausages dry with a paper towel; prick in a few places with a fork.
In a large sauce pot over medium heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the sausages and cook, turning once, until well browned and cooked through, 5 to 6 minutes per side. Transfer to a cutting board to rest for 5 minutes, then cut the sausages on the diagonal into ½-inch-thick slices. Do not clean the pot.
While the sausages cook and rest, prepare the vegetables.


Prep the vegetables

  • Peel and thinly slice the red onion.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Scrub or peel the sweet potato. Trim the ends and cut the potato in half lengthwise, then cut each half into ½-inch cubes.
  • Remove the stem, ribs, and seeds from the yellow bell pepper; thinly slice the pepper lengthwise.
  • Remove the stems and seeds from the sweet frying peppers; thinly slice the peppers crosswise.
  • Strip the thyme leaves from the stems.


Cook the vegetables and finish the dish

In the same pot used for the sausages, if dry, add 1 to 2 teaspoons oil and warm over medium heat until hot but not smoking. Stir in the onion, garlic, and paprika, season with salt and pepper, and cook until fragrant, 1 to 2 minutes. Add the sweet potato, bell pepper, frying peppers, thyme, and tomatoes and cook, stirring occasionally, until the potato is tender, 5 to 6 minutes.
Stir in the sausages and ½ cup water, season with salt and pepper, and cook until the liquid is slightly reduced and the sausages are warmed through, 1 to 2 minutes. Remove from the heat, stir in the kale and sherry vinegar, and season to taste with salt and pepper.
While the vegetables cook, prepare the almonds.


Chop the almonds

  • Coarsely chop the almonds.



Transfer the sausages and vegetables to individual plates, garnish with the almonds, and serve.

Ingredient IQ: Sweet frying peppers are a delicious treat in summer. Unlike thicker-skinned bell peppers, frying peppers have delicate skins that turn soft and almost creamy when quick-cooked.

Nutrition per serving: Protein: 28g (56% DV), Fiber: 10g (40% DV), Total Fat: 20g (31% DV), Monounsaturated Fat: 11g, Polyunsaturated Fat: 2.5g, Saturated Fat: 5g (25% DV), Cholesterol: 35mg (12% DV), Sodium: 920mg (38% DV), Carbohydrates: 43g (14% DV), Total Sugars: 11g, Added Sugars (sausages contain trace amounts of turbinado sugar): 0g (0% DV). Not a significant source of trans fat. Contains: tree nuts.

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