Tired of the same old dinner routine? Craving something flavorful and satisfying, but also healthy? Look no further! This recipe features lean ground sausage, transforming a sometimes-unhealthy staple into a delicious and nutritious meal. This easy recipe is perfect for busy weeknights, offering a quick dinner idea that the whole family will love. Get ready to explore the world of homemade cooking with this simple yet impressive ground sausage dish!
Ingredients:
- 1 lb lean ground turkey or chicken sausage (choose a low-sodium variety for a healthier option)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper (any color), chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black beans, rinsed and drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- Salt and pepper to taste
- 1 cup cooked quinoa or brown rice (for serving)
- Fresh cilantro or green onions for garnish (optional)
Instructions:
- Brown the Sausage: Heat a large skillet over medium-high heat. Add the ground sausage and cook, breaking it up with a spoon, until browned. Drain off any excess grease. This step is crucial for a healthier outcome, removing excess fat.
- Sauté the Vegetables: Add the onion and bell pepper to the skillet and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant. Don't overcrowd the pan; if necessary, work in batches to ensure even cooking.
- Simmer the Sauce: Stir in the diced tomatoes (undrained), black beans, chili powder, cumin, smoked paprika, and cayenne pepper (if using). Season with salt and pepper to taste. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the flavors have melded. The longer it simmers, the more the flavors will deepen.
- Serve and Enjoy: Serve the sausage and bean mixture over cooked quinoa or brown rice. Garnish with fresh cilantro or green onions, if desired. This simple dish is packed with flavor and protein, making it a satisfying and healthy meal.
Cooking Tips for the Best Results:
- Lean is Key: Using lean ground turkey or chicken sausage significantly reduces the fat content, making this a healthier option compared to traditional pork sausage.
- Spice it Up: Feel free to adjust the spices to your liking. Add more chili powder for extra heat, or experiment with other spices like oregano or chipotle powder.
- Add Veggies: Boost the nutritional value by adding other vegetables like zucchini, spinach, or corn.
- Make it a Complete Meal: Serving this hearty dish over quinoa or brown rice adds fiber and extra nutrients, creating a well-balanced meal.
Delicious Variations:
- Mexican Twist: Add a can of corn, some diced jalapenos, and a squeeze of lime juice for a zesty Mexican-inspired flavor.
- Italian Flair: Substitute Italian sausage for the turkey or chicken sausage and add some chopped mushrooms and sun-dried tomatoes.
- Hearty Breakfast: Serve this mixture as a hearty breakfast skillet with eggs and whole-wheat toast.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400 (depending on the type of sausage and serving size)
- Protein: 25-30 grams
- Fiber: 8-10 grams
This healthy ground sausage recipe offers a fantastic way to enjoy a comforting and flavorful meal without compromising your health goals. It’s a perfect example of delicious dishes made easy, even for beginner cooks. Enjoy this simple yet satisfying recipe!