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.

4 thoughts on “A twist on “Sausage and Peppers”

  1. This sounds awesome, Dina. Like Dean, sausage & peppers is one of my favorites, too, but we usually don’t have it often because it is so fatty and greasy … I can’t wait to try this!


    1. Thank you so much. If you try any of the recipes, I’d love to hear back to know if it was written well and easy to follow and if you liked the dish. Keep viewing and tell your friends too.


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