Italian · Lunch
Sausage and Peppers Sandwich (Low-Calorie)
A hero-sized sandwich built on seared pork tenderloin, braised with sweet bell peppers, onions, garlic, and fennel seed in a savory braise, finished with oregano. Served on whole-wheat bread with Dijon mustard and melted provolone cheese.
$4
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
392Calories
39.8gProtein
12.4gFat
31.6gCarbs
7.9gSugar
6.1gFiber
842mgSodium
123mgChol
3.9gSat Fat
980mgPotassium
210mgCalcium
3.4mgIron
0.7mcgVitamin B12
78mgVitamin C
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Slice the pork tenderloin thin, slice the bell pepper and onion into strips, and mince the garlic.
2
Sear
Heat olive oil in a nonstick skillet over medium-high heat, add pork, and sear for 2 to 3 minutes per side until browned and cooked through.
3
Braise
Add peppers, onion, garlic, fennel seed, oregano, and chicken stock to the skillet over medium-low heat for 6 to 8 minutes until peppers soften and liquid reduces.
4
Plate
Spread mustard on the roll, layer the pork and pepper mixture inside, top with provolone, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g pork tenderloin
- 22 small bell pepper (200g)
- 11 onion (200g)
- 4 cloves4 cloves garlic
- 1/2 tsp1/2 tsp fennel seed
- 1/2 tsp1/2 tsp oregano-dried
- 1/2 cup120ml chicken stock, low-sodium
- 2 tsp2 tsp olive oil
- 22 whole-wheat sandwich roll (57g)
- 1 oz28g provolone cheese
- 2 tsp2 tsp mustard-dijon
- salt and black pepper to taste
