April 13

Chicken Sausage and Vegetable Skillet

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Kyndra Holley is known for easy recipes that use natural, everyday foods to turn out great-tasting results (like, say the Chicken, Sausage and Vegetable Skillet recipe).

These skills have never been more obvious than demonstrated in her book, 30 Minute Ketogenic Cooking.

Chicken Sausage and Vegetable Skillet from 30-Minute Ketogenic Cooking by Kyndra Holley
Chicken Sausage and Vegetable Skillet is from 30-Minute Ketogenic Cooking by Kyndra Holley

I’ve tried several recipes from this book. Here’s a peek at a few.

They were all amazing! I think I’ve made this Chicken Sausage and Vegetable Skillet the most, though, because it was the biggest surprise, just how amazing it was.

I had originally picked the Chicken Sausage and Vegetable Skillet for two reasons:

  1. Since starting KETO, I really miss crunchy foods. I crave that texture more than just about anything.
  2.  I am not much of a vegetable person, and I want to become one. Peppers and onions have that crunch that I want sooooo badly, so this one seemed like a good bet.

It was right on target!

Chicken Sausage and Vegetable Skillet

Chicken Sausage and Vegetable Skillet

Servings: 6
Calories: 231.33kcal

Ingredients

  • 3 Tablespoons Olive Oil
  • 5 chicken sausage links (sliced)
  • 2 cloves garlic (minced)
  • 1 small red onion (cut into large chunks)
  • 1 small zucchini (halved lengthwise and sliced into moons)
  • 1 small yellow squash (halved lengthwise and sliced into moons)
  • 1 small red bell pepper (cut into large chunks)
  • 1 small yellow bell pepper (cut into large chunks)
  • 6 cremini mushrooms (quartered)
  • ½ teaspoon Italian seasoning
  • ½ teaspoon crushed red pepper flakes
  • sea salt and black pepper (optional)

Instructions

  • Heat the olive oil in a large skillet over medium heat. Add the sausage, garlic, and onion and saute until the sausage is browned and the onion is translucent, about 10 minuets
  • Add the zucchini, yellow squash, bell peppers, mushrooms, Italian seasoning, and red pepper flakes to the skillet and saute for an additional 10 to 15 minuets, until the vegetables are crisp-tender.
  • Taste and add salt and pepper, if desired.

Recipe Notes

I used plain white mushrooms that were pre-sliced because I am lazy, and with all those other wonderful vegetables in there, I wasn't going to be able to tell a difference. I also used these GIANT Members Mark Italian style chicken sausages. They have a little mozzarella cheese in them as well, and they were *chef kiss* so very tasty. Topped it all off with a sprinkle of parmesan. (Also, nutritionals listed here may vary slightly from the book as they were calculated independently. For the most accurate numbers, use the information from your own ingredients.)
Nutrition Facts
Chicken Sausage and Vegetable Skillet
Amount Per Serving
Calories 231.33 Calories from Fat 155
% Daily Value*
Fat 17.22g26%
Saturated Fat 3.1g16%
Cholesterol 50.01mg17%
Sodium 732.35mg31%
Potassium 280.82mg8%
Carbohydrates 9.22g3%
Fiber 1.37g5%
Sugar 3.44g4%
Protein 12.36g25%
Vitamin A 792.24IU16%
Vitamin C 47.91mg58%
Calcium 21.23mg2%
Iron 1.12mg6%
Net Carbs 7.85
* Percent Daily Values are based on a 2000 calorie diet.
Made this? Show it off!Follow @lowcarbzen & tag it #lczen.

If you make this, drop a comment and let us know how it worked out. I hope you love it as much as we do!

Chicken Sausage and Vegetable Skillet

About the author...

Ariel Vandiver

Ariel Vandiver is a happy homemaker, hardcore geology geek and hopeless optimist. She and her wife share a lovely home in Georgia with a brood of furry, feline friends, a couple of ferrets and the occasional backyard deer. She feeds them all, but doesn't insist the critters eat keto.

Tags

Affiliate, Chicken, Kyndra Holley, Peppers, Sausage


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