According to chef Ramsay, “A chicken sausage stir-fry makes for a quick, satisfying dinner.” But not all stir-fries are created equal (1).
I’ll share insider secrets on choosing quality lean sausages and fresh colorful vegetables so you can easily whip up a nutritious one-pan meal to please your family any night of the week.
You’ll discover how to mix and match vegetables for new flavors and textures each time. With my guidance, this classic dish will become a healthy go-to that nourishes your family and fits your schedule.
The savory sausages and crisp-tender veggies are a combo you can’t resist!
Key Takeaways
Chicken Sausage Stir-fry is a quick and easy skillet dish made by cooking bite-sized pieces of chicken sausage with vegetables like onions, bell peppers, broccoli, and carrots (2). The chicken sausage and vegetables are stirred and tossed together in an oil or sauce until fully cooked.
How to Make a Quick and Easy Chicken Sausage Stir-fry
Whether you’re feeding the fam on a busy weeknight or prepping meals for the weekend, a stir-fry is one of the handiest dishes around.
It comes together in no time yet always hits the spot. I’ll show you my go-to method for a flavor-packed chicken sausage stir-fry that’s got plenty of veggies, minimal fuss and maximum deliciousness.
Ingredients :
- 1 pound chicken sausage, casings removed and sliced
- 1 bell pepper, stemmed, seeded and thinly sliced
- 1 small onion, thinly sliced
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons vegetable or peanut oil
- 4 cups fresh spinach or bok choy
- Cooked rice for serving
Step 1: Prepare ingredients
Slice the sausage into 1⁄4-inch pieces. Slice the bell pepper and onion. Mince the garlic and grate the fresh ginger. Measure out the soy sauce and rice vinegar. Have everything prepped and ready to go before cooking!
Step 2: Cook the sausage
In a large skillet or wok, heat the oil over medium-high. Add the sliced sausage and cook for 5-7 minutes, stirring frequently, until browned and cooked through. Transfer to a plate and set aside.
Step 3: Cook the veggies
Add a bit more oil to the skillet if needed. Add the bell pepper and onion and stir fry for 2-3 minutes. Then stir in the garlic and ginger and cook for 30 seconds until fragrant.
Step 4: Return sausage and add liquids
Return the browned sausage to the skillet. Add the soy sauce and rice vinegar and stir to coat all the ingredients evenly. Cook for 1 more minute.
Step 5: Finish with greens
Add the spinach or bok choy and stir fry just until wilted, about 1 minute. Remove from heat.
Step 6: Serve and enjoy!
Serve stir-fry immediately over cooked rice. Enjoy this quick and easy weeknight dinner!
.
Credit : Maple Jubilee
Nutrition Info
This chicken sausage stir-fry recipe makes for a nourishing weeknight meal. Here is a breakdown of the key nutrients in a 340 calorie, 2 serving portion:
| Nutrient | Amount | Percent Daily Value |
|---|---|---|
| Protein | 18g | 36% |
| Vitamin C | 120mg | 200% |
| Vitamin A | 600IU | 12% |
| Vitamin K | 30mcg | 38% |
| Fiber | 5g | 20% |
| Magnesium | 25mg | 6% |
| Iron | 2mg | 11% |
As you can see, this dish provides a hearty dose of high-quality protein to support muscle growth and keep you satisfied.
The assorted vegetables also contribute powerful antioxidants and vitamins to support immune function and overall wellness.
Bell peppers are the star player, offering over twice your daily vitamin C in just half a cup. Fiber from the onion, ginger and rice vinegar aids digestion too.
Even at a moderate calorie count of 340 per serving, the nutrient profile of this chicken sausage stir-fry makes it an excellent choice for a balanced weeknight meal.
With just a few simply ingredients you get big nutrition impact to fuel your evening. The combination of protein, vitamins, fiber and plant compounds support overall health and vitality.
Tips for the Best Chicken Sausage Stir-fry
Use lean, high-quality chicken sausage for optimal flavor and nutrition
When it comes to chicken sausage stir-fry, the QUALITY and LEANNESS of the sausage you use is key.
Choosing a sausage that is made from quality, lean chicken meat will ensure your stir-fry has the BEST FLAVOR. It will also keep your meal NUTRITIOUS since less fat is used.
Look for sausages marked “low fat” or “lean” containing 5 grams of fat or less per serving. Brands that list chicken as the sole ingredient are usually your best option.
Choose a variety of colorful vegetables for visual appeal and nutrients
Everybody knows that VEGETABLES are an important part of any healthy meal. With stir-fry, you have the opportunity to include a FUN RAINBOW of vegetables that not only look great on the plate, but also pack a punch of nutrients.
Some options to consider are bell peppers, broccoli, snap peas, bok choy, carrots, cabbage, bean sprouts, mushrooms and more.
Mix up your vegetables each time you make the dish to experience different textures and flavors while getting a variety of vitamins and minerals.
Add protein like eggs, tofu or leftover chicken for a meal-sized portion
A stir-fry is best enjoyed as a FULL, SATISFYING MEAL. Be sure to bulk up your dish by including additional protein beyond just the chicken sausage.
Hard boiled eggs sliced into wedges, extra cubed or shredded chicken from a previous roast, or soft or extra firm tofu cut into bite-sized pieces make great additions.
This boost of high-quality protein will keep you feeling energized well after your meal is done.
Serve over rice or noodles for carb-lovers
While a stir-fry can be enjoyed on its own as a light meal, many people PREPARE them as a way to GET THEIR CARBS. Serving the mixture over steamed rice, lo mein noodles or chow mein gives those individuals looking to fulfill that quota AN EXTRA BOOST.
The sauce and flavors from the stir-fry also soak nicely into the grain or pasta. Brown rice or whole wheat noodles provide additional nutrition benefits over white varieties.
Top with Sriracha or other sauce for extra heat and moisture
A splash of your favorite hot sauce like SRIRACHA is a classic way to add KICK and FLAVOR to any stir-fry. But heat isn’t the only bonus – hot sauces also contribute MOISTURE.
When mixed into the dish before serving, they coat and infuse each bite. Other options beyond Sriracha include hoisin sauce, Asian chili-garlic sauce or chili crisp for savory warmth.
Or go for a sweet and sour route with ketchup or fruit-based chutneys. Allow individuals to adjust the heat level to their liking by passing sauces at the table.
Conclusion
In summary, this quick and easy chicken sausage stir-fry makes for a nutritious, satisfying weeknight dinner.
By choosing quality lean sausage and mixing colorful vegetables like bell peppers, you get a meal packed with protein, fiber, vitamins and minerals in just 20 minutes.
Customize each stir-fry by changing up vegetables or adding extras like tofu. Serving over rice with a splash of Sriracha ties it all together.
With a flavor and nutrition impact far beyond the few simple ingredients, this stir-fry recipe delivers a hearty plant-powered punch. Keep ingredients on hand so you can whip up this balanced one-skillet meal anytime.
Have you tried making a quick chicken sausage stir-fry? Share your favorite vegetables or recipe tweaks in the comments. This versatile one-pan meal is a great solution for busy weeknights – what’s your go-to combination for getting a balanced dinner on the table in 20 minutes?
References
- https://www.youtube.com/watch?v=s8f752SdeAI
- https://sunnysweetdays.com/chicken-sausage-stir-fry/
Related Articles
- https://milkwoodrestaurant.com/how-do-you-cook-pasta-in-a-rice-cooker/
- https://milkwoodrestaurant.com/how-to-get-casing-on-sausage-stuffer/
- https://milkwoodrestaurant.com/how-to-flatten-cookie-dough/
Was this helpful?
I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
