Chicken Sausage, Spelt and Pepper Skillet (with a vegan swap)

There’s nothing that says ‘comfort’ like a warm skillet and when it comes to flavor, color and texture, this hits on all cylinders.

My Chicken Sausage, Spelt and Pepper Skillet from my book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive, combines protein (you can swap a plant-based sausage like LightLife or Beyond Meat, or do tempeh), slow burning superfoods grain and veggies to the table in a meal that satisfies and literally brings itself together in the oven. The grain cooks perfectly in the oven because there’s plenty of liquid to drink up. A great family meal when it gets coupled with a fresh salad and maybe an extra scoop of spelt.

PRO-TIP: If you can’t find spelt, long grain brown rice is a good swap.

WATCH HOW TO MAKE THE MEAT AND MEATLESS OPTIONS BELOW

 

 

Chicken Sausage, Spelt and Pepper Skillet (with a vegan swap)

INGREDIENTS

  • 2 tablespoons raw coconut oil
  • 2 garlic cloves, minced
  • 1 medium red onion, finely diced
  • 1 teaspoon chili powder
  • 1 1/2 pounds raw chicken sausage, chopped into 1/2-inch chunks, casings removed
  • 1 cup uncooked spelt
  • 2 cups low-sodium chicken broth
  • 1 medium bell pepper, thinly sliced
  • 2 cups sliced stemmed cremini (baby bella) mushrooms
  • 2 (14.5-ounce) cans diced tomatoes with their juices
  • 2 teaspoons dried oregano

Plant-Based Alternatives:

Gluten-Free Alternative:

  • 1 cup brown rice

INSTRUCTIONS

  • Preheat oven to 400°.
  • In a heavy cast-iron or other ovenproof skillet, melt coconut oil over medium heat. Add garlic, onion and chili powder, and cook until onion is translucent, about 2 minutes. Add chicken sausage or Lightlife Smart Dogs and cook 6 to 8 minutes, until browned.
  • Add spelt* or brown rice and chicken or vegetable broth. Reduce heat to medium and cook about 5 minutes.
  • Add bell pepper, mushrooms, tomatoes with their juices, and oregano. Transfer skillet to oven and bake for 1 hour, or until vegetables and spelt are tender and liquid is absorbed. Spoon skillet mixture into a bowl and taste the goodness.
  • *Soak spelt overnight to reduce the lectins and allow for a faster cook time.

NOTES

Excerpted 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.
 
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