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Italy is renowned for its slow-food. But Italians love their street food too. If you’re attending a football (soccer) game in Milan, you’re likely to grab a Panino con la Salamella from a food truck outside the stadium! Translation: you’ll be eating an Italian sausage, peppers and onions sandwich.
Traditional Italian sausage is made from ground pork, high in saturated fat and sodium. This recipe offers a healthier twist. First, we make the sausage ourselves – no artificial fillers or preservatives, and we control the amount of salt that goes into it. Second, we use ground turkey which is lower in saturated fat than pork. Third, we control the meat serving size to 3 to 4 ounces, and we add a generous helping of vegetables cooked in olive oil!
Enjoy this delicious Italian street food as a weeknight dinner or a flavorful party appetizer. It’s especially delicious when served with a cold beverage!…
Ingredients
The list of ingredients in the recipe below may sounds dauntingly long, however most of them are just spices you already have in your pantry. The stars of the recipe are just a few simple ingredients:
- Ground Turkey: Lean and rich in protein, ground turkey is a healthy alternative to traditional pork sausage, making the dish lighter and lower in saturated fat.
- Spices: Packed with antioxidants and anti-inflammatory properties, adding a ton of flavor and complexity.
- Mixed color bell peppers: Packed with vitamins and antioxidants, add vibrant color and sweetness.
- Onion: Rich in antioxidants and anti-inflammatory compounds, onions contribute a savory sweetness and depth of flavor that complements the sausage and peppers.
- Garlic: Known for its immune-boosting properties, garlic adds a robust, aromatic flavor.
- Olive oil: Healthy fat source, adds richness and helps with nutrient absorption.
How to Make this Sausage and Pepper Sandwich
This sausage sandwich is really very easy to make. It is Italian street food, after all, not Michelin-star material…
First, create juicy turkey patties seasoned to perfection. Then, caramelize a colorful mix of peppers and onions until tender. Grill or pan-sear the patties to golden brown. Finally, build your sandwich with the flavorful veggie mixture and a toasted bun.
For full details and cooking times, read below.
Ingredient Substitutions
- Sausage: While you can use ground chicken as a substitute for ground turkey, it often results in a less flavorful and drier patty.
- Bell Peppers: If you prefer a different flavor profile, try substituting bell peppers with other colorful options like poblanos, jalapeños (for a spicy kick), or even sweet mini-bell peppers.
- Onion: While yellow onion is traditional, you can use red onion for a sweeter flavor or white onion for a sharper taste.
- Spices: Experiment with different herbs and spices to change the flavor profile. Consider options like smoked paprika or chili powder. For a Mediterranean twist, try adding cumin, coriander, cayenne or harissa.
Remember, these are just suggestions, and the best way to find your favorite combination is to experiment!
Storage
Here are some storage recommendations to enjoy your Italian sausage, peppers, and onion sandwiches at their best quality and flavor.
- Refrigeration: Store the cooked sausage, peppers, and onions in an airtight container in the refrigerator for up to 3-4 days. Assemble the sandwiches just before eating to prevent the bread from getting soggy.
- Freezing: For longer storage, freeze the sausage, peppers, and onions mixture in a freezer-safe container or heavy-duty freezer bags for up to 2-3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Reheat the sausage, peppers, and onions in a skillet over medium heat or in the microwave until warmed through. If using the microwave, reheat in short intervals to avoid overcooking.
- Portioning: Consider portioning out the sausage, peppers, and onions mixture into individual servings before refrigerating or freezing. This makes it easier to reheat just what you need without repeatedly exposing the entire batch to temperature changes.
Best Buns for Your Italian Sausage Sandwich
While whole grain bread is often preferred on the Mediterranean diet, a variety of buns can complement your Italian sausage, peppers, and onion sandwich. For a hearty option, consider a rustic ciabatta or a chewy sourdough. If you prefer a lighter bread, a whole wheat or multigrain roll can work well. For those who enjoy a classic taste, white sourdough bread offers a tangy flavor and pairs nicely with the savory filling. Ultimately, the best bun is the one you enjoy most!
Side Dish Ideas
A great Italian sausage sandwich deserves equally delicious sides. Here are some ideas to complement your meal:
- A crisp green salad with a vinaigrette dressing is a classic choice.
- A side of oven fries or sweet potato fries can add a satisfying crunch to your meal.
- A Greek-inspired side like a cucumber-tomato salad or an eggplant salad are flavorful options.
- Roasted or grilled vegetables like zucchini, eggplant, or asparagus are other healthy options.
More Delicious Recipes
Mediterranean Turkey Meatballs
Italian Sausage, Peppers and Onions Sandwich
Equipment
Ingredients
Homemade Turkey Sausage
- 1 lb lean ground turkey (93% lean)
- 1 tsp fennel seeds
- 1 tsp dried sage
- 3/4 tsp kosher salt
- 3/4 tsp freshly ground pepper
- 1/2 tsp dried thyme
- 1/4 tsp garlic powder
- 1/4 tsp red pepper flakes
- 1/8 tsp nutmeg
- 1 pinch cloves
Bell Peppers and Onions
- 4 Bell peppers mixed colors
- 1 Onion
- 4 cloves Garlic
- 2 tbsp Extra virgin olive oil
- 1/4 tsp Kosher salt
- 1/2 tbsp Fresh oregano or 1/2 tsp dried oregano
Instructions
Prepare Sausage Patties
- Measure all herbs and spices in a small bowl and whisk them together.
- Place ground turkey in a large bowl. Spread seasoning blend on top.
- Scrub your hands clean and gently incorporate the seasonings into the ground meat. Do not overmix or the patties will become tough.
- Form 4 (4 oz) patties, or 5 to 6 smaller patties if you prefer a lighter meat portion.
Cook Bell Peppers and Onions
- Heat up a large cast iron pan going on medium-high heat.
- While the pan heats up, thinly slice your onion and bell peppers.
- Add the sliced onion and peppers to the hot, dry pan. Cook them for about 5 minutes.
- After 5 minutes, toss in the minced garlic, salt, olive oil, and dried oregano (if using). If using fresh oregano, add just before serving.
- Keep cooking the veggies, tossing them often, for another 15-20 minutes. You want the vegetables to be soft and the onions to be nicely caramelized.
- Add the fresh oregano and taste the mixture. (Fresh oregano goes in here if using fresh). Adjust seasonings as needed.
Cook the Sausage
- Cook your sausage patties on a grill lightly brushed with oil, or in a skillet using a tablespoon of olive oil. Cook until no longer pink inside but slightly juicy (about 3 minutes per side, depending on thickness). Do not overcook or they will dry out.
Assemble the Sandwiches
- Slice open your buns. Spoon some of the cooked pepper mixture onto the bottom bun. Top it with a sausage patty and then add more peppers. Enjoy!
The best Italian sausage sandwich I ever had was outside the stadium in Milan before an AC Milan vs Rome soccer match. Aside from that, THIS healthy version is the best I have had in the USA. It is a must taste experience. Be sure to get good rolls or sandwich buns and toast them to get the most classic flavors.