Peppers Stuffed with Sausage & Egg-White

Peppers Stuffed With Sausage & Egg-white

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

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...


Ingredients

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

Nutrition Facts

Calories

194 cals

Fat

10 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

9 g

Sugar

5 g

Fiber

3 g

Protein

18 g

Sodium

561 mg

Directions

  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.

Chef Tips

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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