Servings: 4 Prep time: 15 minutes

Peppers Stuffed with Sausage & Egg-white

These tasty stuffed peppers are perfect for a special weekend breakfast or brunch. They maybe low in fat, but they are high in protein and brimming with flavor. This dish works equally well with both green and red bell pepper. I personally prefer red peppers. I find them more digestible and love the vibrant color they bring to the table.

Ingredients

2 bell peppers halved and cored + ½ cup bell pepper, chopped
½ pound chicken or turkey sausage
½ cup chopped yellow onion
1 cup sliced zucchini or summer squash
8 egg whites (See Ann’s Tips)
4 teaspoons olive oil, or to taste, divided
Salt and pepper, to taste

Nutritional Information

Calories

188 cals

Fat

10 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

8 g

Sugar

4 g

Fiber

2 g

Protein

18 g

Sodium

517 mg

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Preparation
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1. Preheat oven to 350 degrees. Par-roast the halved peppers for 8 minutes on a parchment lined cookie sheet.

2. While the peppers are roasting, heat a sauté pan over medium heat, heat 2 teaspoons of oil and brown the sausage.

3. While the sausage is browning, heat the remaining olive oil in a second pan over a medium high flame and sauté onion and pepper until tender and translucent. Add the squash and cook to until it starts to soften. Using a slotted spoon, add the browned sausage to the cooked vegetables and remove from heat.

4. In a bowl beat the egg whites until frothy. Take the peppers from the oven and leaving them on the sheet, stuff them with the sausage and squash mixture. Spoon the egg whites over the peppers to fill in the gaps.

5. Return the filled peppers to the oven and roast for about ten minutes or until egg whites have cooked completely.

Peter Schoemer, Drexel University Food Lab

Ann’s Tips and Tricks

Use the egg yolks to make basic mayonnaise. Mayonnaise is easy to make and will keep in the fridge for several days in an airtight container. Egg yolks can also be used to enrich sauces or puddings like flan or baked custards.