Description
Healthy Creamy Chicken Sausage Skillet is a quick, nutritious, and comforting one-pan meal featuring lean chicken sausage, vibrant vegetables, and a rich, guilt-free creamy sauce made with light dairy or Greek yogurt. Ready in under 30 minutes, it’s perfect for busy weeknights, offering balanced nutrition with protein, healthy fats, and colorful veggies in every bite.
Ingredients
Scale
Proteins and Sausages
- Chicken Sausage – 12 oz, sliced into bite-sized pieces
Vegetables
- 1 cup Bell Peppers, chopped (any color)
- 1 medium Zucchini, chopped
- 1 medium Onion, chopped
- 2 cloves Garlic, minced
- 2 cups fresh Spinach or Kale, roughly chopped
Dairy and Sauces
- 1/2 cup Low-Fat Cream or Greek Yogurt (use dairy-free alternatives if preferred)
- 1/2 cup Chicken Broth (low sodium preferred)
Oils and Seasonings
- 1 tablespoon Olive Oil
- 1/2 teaspoon Paprika
- 1/2 teaspoon Thyme (dried or fresh)
- Salt and Black Pepper to taste
Instructions
- Prepare Your Ingredients: Slice the chicken sausage into bite-sized pieces, chop the bell peppers and zucchini, mince the garlic, and roughly chop onions and greens beforehand for a smooth cooking flow.
- Sauté Aromatics and Sausage: Heat olive oil in a large skillet over medium heat. Add onions and garlic, sautéing until translucent and fragrant before adding the chicken sausage to brown and develop flavor.
- Add Vegetables: Incorporate the bell peppers, zucchini, and other chosen veggies, sautéing until they soften slightly but retain some crunch and bright color.
- Create the Creamy Sauce: Pour in the chicken broth and reduce slightly, then stir in low-fat cream or Greek yogurt off the heat to avoid curdling, mixing until smooth and creamy.
- Finish with Greens and Seasoning: Add spinach or kale and let it wilt gently. Season the skillet with salt, pepper, paprika, and herbs to taste, ensuring each layer of flavor balances perfectly.
Notes
- Use Quality Sausage: Selecting a high-quality chicken sausage with natural ingredients elevates the flavor and nutrition.
- Low and Slow for Creaminess: Add dairy ingredients off the heat or on low to keep the sauce silky and avoid splitting.
- Fresh Herbs Last: Stir fresh herbs in at the end to maintain their bright, fresh flavors.
- Don’t Overcook Veggies: Keep vegetables slightly crisp to preserve texture and nutrients.
- Adjust Consistency: If the sauce gets too thick, thin with a splash of broth or water instead of cream.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 18 g
- Saturated Fat: 5 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 70 mg