Healthy Creamy Chicken Sausage Skillet
The Healthy Creamy Chicken Sausage Skillet is a quick and nutritious dinner option loaded with protein-rich chicken sausage and vibrant vegetables in a luscious, creamy sauce. Ready in under 30 minutes, this one-pan meal offers balanced nutrition, minimal cleanup, and comforting flavors perfect for busy weeknights. Easily customizable with variations for dietary preferences, it combines wholesome ingredients for a satisfying yet guilt-free dish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Sautéing
- Cuisine: American
- Diet: Gluten-Free, High-Protein
Ingredients
Protein
- Chicken Sausage – 12 oz, sliced into bite-sized pieces
Vegetables
- Bell Peppers – 2 medium, chopped
- Onion – 1 medium, chopped
- Garlic – 2 cloves, minced
- Spinach or Kale – 3 cups, roughly chopped
- Diced Tomatoes – 1 can (14.5 oz), drained
Dairy & Creamy Elements
- Greek Yogurt or Light Cream – ½ cup
Oils and Seasonings
- Olive Oil – 2 tablespoons
- Italian Seasoning – 1 teaspoon
- Salt – to taste
- Black Pepper – to taste
Instructions
- Prepare Your Ingredients: Slice the chicken sausage into bite-sized pieces and chop the bell peppers, onion, and garlic. Roughly chop the spinach or kale to ensure even cooking.
- Sauté the Sausage and Veggies: Heat olive oil in a large skillet over medium heat. Add the sausage and cook until browned and cooked through, about 5-7 minutes. Remove the sausage and set aside. In the same skillet, add onion and garlic, cooking until fragrant (about 2 minutes). Then add the bell peppers and continue to sauté until softened, around 4 minutes.
- Add Tomatoes and Greens: Stir in diced tomatoes and the greens. Cook until the greens wilt down, about 2 minutes. Season with Italian seasoning, salt, and pepper to taste.
- Stir in the Creamy Element: Lower the heat and carefully mix in the Greek yogurt or light cream, stirring gently to combine without curdling. Return the cooked sausage to the skillet and stir to meld all ingredients into a creamy, hearty mixture.
- Final Simmer and Serve: Allow the skillet to simmer gently for 2-3 minutes to thicken the sauce and blend the flavors. Taste and adjust seasoning if needed before serving.
Notes
- Choose quality chicken sausage with minimal additives for best flavor and nutrition.
- Stir yogurt or cream into the skillet over low heat to prevent curdling and maintain a smooth texture.
- Substitute dried Italian seasoning with fresh basil, oregano, or thyme if desired.
- Mixing half Greek yogurt and half light cream keeps the sauce light yet creamy.
- Ensure the sausage is properly seared for added depth of flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 25 g
- Cholesterol: 70 mg
Find it online: https://deliceflash.com/healthy-creamy-chicken-sausage-skillet/