Posted in Poultry

A twist on “Sausage and Peppers”

My husband loves sautéed sausage and peppers served with Italian bread.  The problem is sausage is high in fat.  So I thought would be fun tonight to serve something that is very low fat but offers the same flavor.  I came up with sautéed chicken tenders, peppers and onions with the flavorings of Italian sausage.  It was a big hit; the official comment was “you nailed it”.  So, if you are looking for a low fat alternative to the sausage & pepper dish, try this out.

Happy Sautéing!!

Chicken “Sausage” and Peppers

Serves 4

Prep & cooking time: 30 minutes


1 – 1 ½ pounds chicken tenders

2 – 3 tablespoons + ¼ cup fat free chicken broth separated

½ teaspoon fennel seed

½ teaspoon coriander seed

½ teaspoon dried parsley

1 teaspoon onion powder

Salt and pepper to taste

1 red bell pepper – cut into ½ by 2 – inch slices

1 green bell pepper– cut into ½ by 2 – inch slices

1 large sweet white onion– cut into ½ by 2 – inch slices

Italian bread for serving


  1. Grind together fennel seed, coriander seed and parsley in a mortar and pestle.  Add onion powder to the mixture then season chicken tenders with the spices.
  2. Heat a large skillet on medium high heat and spray with cooking spray.  Add chicken tenders and sauté for 5 – 7 minutes or until browned and cooked through.
  3. Remove chicken tenders from skillet and add about 2 tablespoons of the chicken broth, scraping any pieces off of the bottom of the pan.  Add onions, reduce heat to medium low, cover, then cook for about 5 minutes.
  4. Add green and red peppers to skillet with the onions and sauté another 5 minutes until softened and browned.
  5. Add chicken tenders and chicken broth if the vegetables are sticking to the pan, season with salt and pepper , and simmer on low heat,  for about another 2 minutes until chicken is heated.

Serve with Italian Bread on the side.