Meals · Skillet & sheet-pan mains

Sausage and peppers

Name: Sausage and peppers
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Ingredients: 6 links Italian sausage; 2 red bell peppers, thick strips; 1 large green bell peppers, thick strips; 2 yellow onions, wedges; 2 tbsp olive oil; 3 cloves garlic, sliced; 1 tsp dried oregano; 3/4 tsp salt; a pinch red pepper flakes

The Italian-American sheet-pan classic: coils of sausage roasted with peppers and onions until everything caramelizes. Five ingredients, one tray, no technique required.

Time: 45 min (10 prep + 35 cook)
Servings: 4
Per serving: 604 kcal
Protein: 29 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

6 links Italian sausage600 g
2 red bell peppers, thick strips300 g
1 large green bell peppers, thick strips200 g
2 yellow onions, wedges250 g
2 tbsp olive oil25 g
3 cloves garlic, sliced12 g
1 tsp dried oregano2 g
3/4 tsp salt4 g
a pinch red pepper flakes1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Toss the peppers, onion, garlic, oil, oregano, salt and chilli flakes on a big sheet pan and nestle the sausages among them.
Roast at 220°C for 20 minutes, then turn the sausages and stir the vegetables.
Another 12–15 minutes until the sausages are browned and split and the pepper edges are dark.
Serve as is, over polenta, or piled into rolls with the pan juices poured over.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

20% of kcal

62% water

5 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 2417 kcal goes into the pot, 1394 g of ingredients comes out as ~1000 g of food → 242 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 242
Protein: (20%); 12 g
Fat: (69%); 18 g
Carbohydrates: (12%); 7 g
of which sugar: 4 g
Fiber: 1 g
Sodium: 615 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.