Italian sausage fennel stir-fry with peppers and onions
Discover a burst of flavors with our Italian Sausage Fennel Stir-Fry! This delicious dish combines savory Italian sausage, fresh fennel, onions, and a hint of spice from red chili peppers, all sautéed in olive oil. A quick and easy meal that's perfect for any night of the week.
- 25 May 2024
- Cook time 40 min
- Prep time 15 min
- 4 Servings
- 5 Ingredients
This Italian Sausage Fennel Stir-Fry with Peppers and Onions recipe is a delightful combination of flavors and textures. The savory Italian sausage complements the subtly sweet fennel, while the onions and red hot chili pepper add a perfect balance of sweetness and heat. It's a quick and easy meal that is sure to impress your taste buds.
Ingredients:
Instructions:
- Fennel: Cut off the stalks and fronds. Discard the stalks and chop the fronds for garnish (optional). Slice the bulb thinly.
- Onion: Peel and thinly slice the onion.
- Italian Sausage: Remove the sausage from its casing and crumble it into bite-sized pieces.
- Red Hot Chili Pepper: Slice the chili pepper thinly. Remove seeds if you prefer less heat.
- Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat.
- Add the Italian sausage and cook, breaking it up with a spoon until it’s browned and cooked through, about 5-7 minutes. Remove the sausage from the skillet and set aside.
- In the same skillet, add the remaining olive oil.
- Add the sliced onion and fennel. Stir-fry for about 5 minutes until they begin to soften.
- Add the sliced red hot chili pepper and continue to stir-fry for another 3-5 minutes until the vegetables are tender.
- Return the cooked sausage to the skillet with the vegetables.
- Stir everything together and cook for an additional 2-3 minutes to meld the flavors.
- Taste and adjust seasoning if necessary (salt and pepper to taste).
- Garnish with fennel fronds if desired.
- Serve hot, optionally over a bed of rice or with crusty bread.
Tips:
- Make sure to thinly slice the fennel bulb to ensure even cooking.
- Cook the sausage thoroughly before adding the vegetables to avoid undercooked meat.
- Use a high-quality olive oil to enhance the flavors of the ingredients.
- For a less spicy version, you can substitute the red hot chili pepper with a milder pepper.
- Stir the mixture frequently to prevent any ingredient from sticking to the pan.
This Italian Sausage Fennel Stir-Fry with Peppers and Onions is a vibrant, flavorful dish that's perfect for a quick weeknight dinner or an impressive meal for guests. With just a few ingredients and simple steps, you can create a delicious, satisfying dish that highlights the rich and diverse flavors of Italian cuisine.
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 4.95g | 3% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.56g | 7% |
| Sugar 4.92g | 5% |
| Fat | |
| Fat 20g | 23% |
| Saturated 3.90g | 13% |
| Cholesterol 18mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 24mg | 5% |
| Vitamin B1 0.09mg | 8% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 1.67mg | 10% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.23ug | 9% |
| Vitamin C 14mg | 15% |
| Vitamin E 0.53mg | 4% |
| Vitamin K 36ug | 31% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.07mg | 0% |
| Iron, Fe 0.83mg | 8% |
| Magnesium, Mg 18mg | 4% |
| Phosphorus, P 77mg | 6% |
| Potassium, K 380mg | 11% |
| Selenium, Se 4.72ug | 9% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 0.71mg | 6% |
| Water | |
| Water 100g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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