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.
Chicken “Sausage” and Peppers
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
- 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.
- 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.
- 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.
- Add green and red peppers to skillet with the onions and sauté another 5 minutes until softened and browned.
- 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.