Description
Healthy Creamy Chicken Sausage Skillet is a quick, nutritious, and flavorful one-pan meal featuring tender chicken sausage, colorful vegetables, and a light creamy sauce made with Greek yogurt or light cream. Ready in under 30 minutes, this dish balances rich taste with wholesome ingredients, perfect for busy weeknights or meal prep.
Ingredients
Proteins
- Chicken sausage, lean – 12 ounces, sliced into bite-sized rounds
Vegetables
- Red bell pepper – 1 medium, chopped
- Yellow bell pepper – 1 medium, chopped
- Zucchini – 1 medium, chopped
- Onion – 1 small, chopped
- Garlic cloves – 2, minced
- Cauliflower rice – 2 cups (fresh or frozen)
Dairy & Liquids
- Greek yogurt or light cream – ½ cup
- Chicken broth – ¾ cup
Oils & Seasonings
- Olive oil – 1 tablespoon
- Paprika – 1 teaspoon
- Italian herbs (dried) – 1 teaspoon
- Salt – to taste
- Black pepper – to taste
Instructions
- Prepare the Ingredients: Slice the chicken sausage into bite-sized rounds for quick cooking. Chop the bell peppers, zucchini, onion, and mince the garlic to have everything ready before you start cooking.
- Sauté Sausage and Vegetables: Heat olive oil in a large skillet over medium heat. Add the chicken sausage slices and cook until browned and cooked through, about 5-7 minutes. Remove and set aside. In the same pan, sauté chopped onion and minced garlic until fragrant, about 2 minutes, then add the chopped red and yellow bell peppers and zucchini. Cook until tender-crisp, approximately 4-5 minutes.
- Create the Creamy Sauce: Pour in chicken broth and allow it to simmer for about 1 minute to deglaze the pan. Lower the heat and stir in Greek yogurt or light cream, paprika, Italian herbs, salt, and black pepper. Mix gently until the sauce turns silky and coats the vegetables evenly.
- Combine and Simmer: Return the cooked chicken sausage to the skillet and add cauliflower rice. Stir all ingredients together and cook for an additional 3-5 minutes until everything is heated through and the flavors meld beautifully.
- Final Touches: Taste and adjust seasoning if needed. Garnish with freshly chopped herbs such as parsley or basil. Serve hot for a comforting, healthy meal.
Notes
- Use high-quality chicken sausage free from fillers for the best texture and flavor.
- Keep vegetables tender-crisp to preserve vibrant color and crunch.
- Temper the Greek yogurt by stirring a small amount of hot liquid into it before adding to prevent curdling.
- Adding fresh herbs at the end enhances freshness and aroma without overpowering the dish.
- This dish is great for meal prep and tastes even better the next day.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 60mg