Chicken Sausage, Spelt and Pepper Skillet
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Quick and easy, the one-pot meal is our weeknight savior. But can it be as healthy as it is convenient? Yep, if it’s this chicken sausage, spelt and pepper skillet from Mareya Ibrahim’s Eat Like You Give a Fork: The Real Dish on Eating to Thrive.
“This is the ultimate, colorful one-pot meal,” Ibrahim writes, “that makes everyone flock to the kitchen when it’s cooking.” We can practically smell the garlic hitting the pan.
And if you’ve never had spelt before, you’re in for a treat. The nutritious grain is nutty, chewy and a little bit sweet—not to mention packed with protein and fiber.
We’re not sure what’s more exciting: dinner or the lack of dishes to clean afterward.
From Eat Like You Give a Fork: The Real Dish on Eating to Thrive. Copyright © 2019 by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin.
Ingredients
2 tablespoons raw coconut oil
2 garlic cloves, minced
1 medium red onion, finely diced
1 teaspoon chili powder
1½ to 2 pounds raw chicken sausage, chopped into ½-inch chunks and casings removed
1 cup uncooked spelt
2 cups low-sodium chicken broth
1 medium bell pepper, thinly sliced
2 cups sliced, stemmed cremini mushrooms
Two 14.5-ounce cans diced tomatoes, with their juices
2 teaspoons dried oregano
Directions
1. Preheat the oven to 400°F. In a heavy cast-iron or other ovenproof skillet, melt the coconut oil over medium heat. Add the garlic, onion and chili powder, and cook until the onion is translucent, about 2 minutes. Add the chicken sausage and cook until browned, 6 to 8 minutes.
2. Add the spelt and broth to the skillet, then reduce the heat to medium and bring to a simmer.
3. Add the bell pepper, mushrooms, tomatoes with their juices and oregano. Transfer the skillet to the oven and bake until the vegetables and spelt are tender and the liquid is absorbed, 55 minutes to an hour.
489 calories
28g fat
34g carbs
29g protein
8g sugars
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Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.